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11
Workout

Strengthening the back (light level)

~26 min.
~312 kcal
Female
⁉️ Comments

"Strengthening the back (light level) is a special training program designed for rehabilitation and strengthening the back at a slight level of intensity. The program includes soft and safe exercises aimed at strengthening the back muscles, improving stability and preventing injuries. Exercises include various Forms of light stretch marks, activation of muscles and exercises for improving posture. The program is developed taking into account caution and aimed at restoring the strength and functionality of the back after injuries or for those who start training after an inactivity. Join the program "Strengthening the back (light level)", To start restoring and strengthening your back with a minimum load level.

Main exercises
Scapular Mobility
1
Level: 1
8
Medium pull
1
Level: 1
12
Back extension
1
Level: 1
10
High pull
1
Level: 1
12
Scapular Mobility
1
Level: 1
8
Medium pull
1
Level: 1
12
Back extension
1
Level: 1
10
High pull
1
Level: 1
12
Medium pull
1
Level: 1
12
Back extension
1
Level: 1
10
High pull
1
Level: 1
12
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
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.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

Comments

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