24
Workout

Training for a healthy back 3

~1 h.
~720 kcal
Warm Up
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Embryo
1
Level: 1
10 sec.
Short extension
1
Level: 1
8
Cossack squat
1
Level: 1
12 sec.
Biceps stretch
1
Level: 1
8 sec.
Forward lunge
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Main exercises
Wall Slide (stand facing the anchor point)
1
Level: 1
30 sec.
Scapular Mobility
1
Level: 1
30 sec.
W extension
1
Level: 1
30 sec.
Widmill
1
Level: 1
R1
15 sec.
Widmill
1
Level: 1
R2
15 sec.
Golf
1
Level: 2
40 sec.
Hammock - Dolphin
1
Level: 2
60 sec.
Lower back stretch with rotation
1
Level: 1
40 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
30 sec.
Scapular Mobility
1
Level: 1
30 sec.
W extension
1
Level: 1
30 sec.
Widmill
1
Level: 1
R1
15 sec.
Widmill
1
Level: 1
R2
15 sec.
Golf
1
Level: 2
40 sec.
Hammock - Dolphin
1
Level: 2
60 sec.
Lower back stretch with rotation
1
Level: 1
40 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
30 sec.
Scapular Mobility
1
Level: 1
30 sec.
W extension
1
Level: 1
30 sec.
Widmill
1
Level: 1
R1
15 sec.
Widmill
1
Level: 1
R2
15 sec.
Golf
1
Level: 2
40 sec.
Hammock - Dolphin
1
Level: 2
60 sec.
Lower back stretch with rotation
1
Level: 1
40 sec.