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78
Workout

Functional training for hernias and protrusion - 1

~56 min.
~672 kcal
Female
⁉️ Comments

"Functional training for hernias and protrusion - 1" This training is aimed at strengthening the muscles of the back, chest and arms. Strong back muscles support the spine, improve range of motion in the thoracic back, and reduce swelling and a feeling of heaviness.

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
8
Scapular Mobility
1
Level: 1
R1
8
Subscription needed
Scapular Mobility
1
Level: 1
R2
8
Subscription needed
Lunges L
1
Level: 1
R1
6
Subscription needed
Lunges L
1
Level: 1
R2
6
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Exit to plank
5
Level: 2
12
Subscription needed
Archer press
3
Level: 1
10
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Exit to plank
5
Level: 2
12
Subscription needed
Archer press
3
Level: 1
10
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Exit to plank
5
Level: 2
12
Subscription needed
Archer press
3
Level: 1
10
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Medium pull
2
Level: 2
12
Subscription needed
Exit to plank
5
Level: 2
12
Subscription needed
Archer press
3
Level: 1
10
Subscription needed
Horizontal forearm flexion
3
Level: 2
12
Subscription needed
Hinge press (bars)
5
Level: 2
10
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed

Comments

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