11
Workout

Training for a healthy back 1

~26 min.
~312 kcal
Warm Up
Lower back stretch with rotation
1
Level: 1
6
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Scapular Mobility
1
Level: 1
30 sec.
Medium pull
1
Level: 1
10
Back extension
1
Level: 1
10
High pull
1
Level: 1
10
Scapular Mobility
1
Level: 1
30 sec.
Medium pull
1
Level: 1
10
Back extension
1
Level: 1
10
High pull
1
Level: 1
10
Medium pull
1
Level: 1
10
Back extension
1
Level: 1
10
High pull
1
Level: 1
10