16
Workout

Training for a healthy back 4

~40 min.
~480 kcal
Warm Up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
8
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (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.
Main exercises
Rotation 1
1
Level: 1
30 sec.
Scapular Mobility
1
Level: 1
30 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
30 sec.
Neck extension
1
Level: 1
R1
30 sec.
Neck extension
1
Level: 1
R2
30 sec.
Side tilt
1
Level: 1
R1
30 sec.
Side tilt
1
Level: 1
R2
30 sec.
Lower back stretch with rotation
1
Level: 1
40 sec.
Hammock
1
Level: 1
40 sec.
Long Torso Twist Stretch
1
Level: 1
40 sec.
W extension
1
Level: 1
40 sec.
Forward fold
1
Level: 2
40 sec.
Y Stretch
1
Level: 1
40 sec.
Latissimus stretch
1
Level: 1
R1
30 sec.
Latissimus stretch
1
Level: 1
R2
30 sec.
Embryo
1
Level: 1
40 sec.