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19
Workout

Strengthening the back (average level)

~32 min.
~384 kcal
Female
⁉️ Comments

“Strengthening the back (average level)” is a training program aimed at strengthening and maintaining the health of the middle level of intensity. The program includes exercises that provide the average level of load, contributing to the development of strength, improve posture and prevent pain in the back. Exercises cover various muscle groups, including the back, buttocks and body, contributing to a comprehensive strengthening. This program is suitable for those who already have a certain level of physical fitness and seek to improve the condition of their back. Join the program "Strengthening the back (medium level)" to move forward in strengthening the back and support it in good condition.

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Hammock
1
Level: 1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Medium pull
2
Level: 2
12
Back extension
3
Level: 2
10
Hammock
1
Level: 1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Medium pull
2
Level: 2
12
Back extension
3
Level: 2
10
Hammock
1
Level: 1
8
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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