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12
Workout

Evening recovery - 4

~26 min.
~312 kcal
⁉️ Comments

"Evening Recovery — 4" Evening workouts help to relieve the tension accumulated during the day, and provide lightness and calmness before bedtime. Flexibility exercises will improve the mobility of the thoracic spine and help to relax the lumbar spine. Exercising regularly in the evening can significantly improve your quality of life and overall health. 

Main exercises
Dolphin
1
Level: 1
8
Hammock
1
Level: 1
8
Dolphin
1
Level: 1
8
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

Comments

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