19
Workout

Training for a healthy back 2

~32 min.
~384 kcal
Warm Up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
15 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
30 sec.
Rotation 1
1
Level: 1
12
Hammock
1
Level: 1
30 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
30 sec.
Rotation 1
1
Level: 1
12
Medium pull
2
Level: 2
12
Back extension
3
Level: 2
12
Hammock
1
Level: 1
30 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
30 sec.
Rotation 1
1
Level: 1
12
Medium pull
2
Level: 2
12
Back extension
3
Level: 2
12
Hammock
1
Level: 1
30 sec.