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75
Workout

Functional training for hernias and protrusion - 2

~45 min.
~540 kcal
⁉️ Comments

"Functional training for hernias and protrusion - 2": This training is aimed at strengthening the leg muscles. In such training there is no pressure on the spine and jumping exercises are excluded. Nevertheless, working out the lower part of the body is as effective as other exercises for the buttocks and thighs. Stronger buttocks and thighs will help improve movement and circulation in the hip joint and core stability.

Main exercises
Single leg hip hinge
1
Level: 2
S1
5
Subscription needed
Single leg hip hinge
1
Level: 2
S2
5
Subscription needed
Single leg hip hinge
1
Level: 2
S1
5
Subscription needed
Single leg hip hinge
1
Level: 2
S2
5
Subscription needed
Single leg hip hinge
1
Level: 2
S1
5
Subscription needed
Single leg hip hinge
1
Level: 2
S2
5
Subscription needed
Sumo squat
1
Level: 2
R1
10
Subscription needed
Sumo squat
1
Level: 2
R2
10
Subscription needed
Sumo squat
1
Level: 2
R3
10
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
R1
10
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
R2
10
Subscription needed
Cossack squat in a bent-over position
1
Level: 2
R3
10
Subscription needed
Overhead squats
5
Level: 1
R1
12
Subscription needed
Overhead squats
5
Level: 1
R2
12
Subscription needed
Overhead squats
5
Level: 1
R3
12
Subscription needed
Side lunge (alternating)
5
Level: 3
R1
12
Subscription needed
Side lunge (alternating)
5
Level: 3
R2
12
Subscription needed
Side lunge (alternating)
5
Level: 3
R3
12
Subscription needed
Backward lunge with leg change
3
Level: 1
R1
12
Backward lunge with leg change
3
Level: 1
R2
12
Backward lunge with leg change
3
Level: 1
R3
12
Reverse plank leg abduction
5
Level: 2
R1
12
Subscription needed
Reverse plank leg abduction
5
Level: 2
R2
12
Subscription needed
Reverse plank leg abduction
5
Level: 2
R3
12
Subscription needed
Hip and lower leg flexion
3
Level: 2
R1
8
Subscription needed
Hip and lower leg flexion
3
Level: 2
R2
8
Subscription needed
Hip and lower leg flexion
3
Level: 2
R3
8
Subscription needed
Cool down
Widmill
1
Level: 1
R1
10 sec.
Subscription needed
Widmill
1
Level: 1
R2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Dolphin
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
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
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed

Comments

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