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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
Single leg hip hinge
1
Level: 2
S2
5
Single leg hip hinge
1
Level: 2
S1
5
Single leg hip hinge
1
Level: 2
S2
5
Single leg hip hinge
1
Level: 2
S1
5
Single leg hip hinge
1
Level: 2
S2
5
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Sumo squat
1
Level: 2
R3
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Cossack squat in a bent-over position
1
Level: 2
R3
10
Overhead squats
5
Level: 1
R1
12
Overhead squats
5
Level: 1
R2
12
Overhead squats
5
Level: 1
R3
12
Side lunge (alternating)
5
Level: 3
R1
12
Side lunge (alternating)
5
Level: 3
R2
12
Side lunge (alternating)
5
Level: 3
R3
12
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
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R3
12
Hip and lower leg flexion
3
Level: 2
R1
8
Hip and lower leg flexion
3
Level: 2
R2
8
Hip and lower leg flexion
3
Level: 2
R3
8
Cool down
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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