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24
Workout

Lightness in the back

~42 min.
~504 kcal
Female
⁉️ Comments

"Lightness in the back" This complete complex is designed with an emphasis on stretching and strengthening back muscles, which helps improve posture, reduce tension in the back and increase flexibility. Exercises include various stretching, twisting, movements improving the amplitude of the shoulder joint and muscle relaxation. This load creates harmony between mind and body, helps improve flexibility, relieve tension and discomfort in the back area and improve overall well-being. 

Main exercises
Round 1
Widmill
1
Level: 1
12 sec.
Hammock - Dolphin
1
Level: 2
6
Posterior deltoid stretch
1
Level: 1
17 sec.
Massage
1
Level: 1
9
Posterior deltoid stretch
1
Level: 1
17 sec.
Rotation 1
1
Level: 1
9
Lunges L
1
Level: 1
7
Forward fold
1
Level: 7
12 sec.
T Stretch
1
Level: 1
9 sec.
T Spine Rotation
1
Level: 1
6
L extension
1
Level: 1
9
Hammock
1
Level: 1
9
Round 2
Widmill
1
Level: 1
12 sec.
Hammock - Dolphin
1
Level: 2
6
Posterior deltoid stretch
1
Level: 1
17 sec.
Massage
1
Level: 1
9
Posterior deltoid stretch
1
Level: 1
17 sec.
Rotation 1
1
Level: 1
9
Lunges L
1
Level: 1
7
Forward fold
1
Level: 7
12 sec.
T Stretch
1
Level: 1
9 sec.
T Spine Rotation
1
Level: 1
6
L extension
1
Level: 1
9
Hammock
1
Level: 1
9
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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