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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
Scapular Mobility
1
Level: 1
R2
8
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Medium pull
2
Level: 2
12
Exit to plank
5
Level: 2
12
Archer press
3
Level: 1
10
Horizontal forearm flexion
3
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Medium pull
2
Level: 2
12
Exit to plank
5
Level: 2
12
Archer press
3
Level: 1
10
Horizontal forearm flexion
3
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Medium pull
2
Level: 2
12
Exit to plank
5
Level: 2
12
Archer press
3
Level: 1
10
Horizontal forearm flexion
3
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Medium pull
2
Level: 2
12
Exit to plank
5
Level: 2
12
Archer press
3
Level: 1
10
Horizontal forearm flexion
3
Level: 2
12
Hinge press (bars)
5
Level: 2
10
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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