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127
Workout

Functional training for hernias and protrusion - 4

~40 min.
~480 kcal
Female
⁉️ Comments
Main exercises
High pull - Squat
2
Level: 1
R1
12
Subscription needed
High pull - Squat
2
Level: 1
R2
12
Subscription needed
High pull - Squat
2
Level: 1
R3
12
Subscription needed
Back extension
5
Level: 3
R1
10
Subscription needed
Back extension
5
Level: 3
R2
10
Subscription needed
Back extension
5
Level: 3
R3
10
Subscription needed
Tilted march
6
Level: 2
R1
12
Subscription needed
Tilted march
6
Level: 2
R2
12
Subscription needed
Tilted march
6
Level: 2
R3
12
Subscription needed
Exit to plank
7
Level: 3
R1
12
Subscription needed
Exit to plank
7
Level: 3
R2
12
Subscription needed
Exit to plank
7
Level: 3
R3
12
Subscription needed
Side plank on single leg
7
Level: 1
S1
40 sec.
Subscription needed
Side plank on single leg
7
Level: 1
S2
40 sec.
Subscription needed
Side plank on single leg
7
Level: 1
S1
40 sec.
Subscription needed
Side plank on single leg
7
Level: 1
S2
40 sec.
Subscription needed
Square on arms
8
Level: 3
R1
10
Subscription needed
Square on arms
8
Level: 3
R2
10
Subscription needed
Square on arms
8
Level: 3
R3
10
Subscription needed
Crunch
5
Level: 1
R1
12
Subscription needed
Crunch
5
Level: 1
R2
12
Subscription needed
Crunch
5
Level: 1
R3
12
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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