The Backbend Workout (30mins)

Danielle Gray — Mon, 17 Aug 2020 05:12:27 +0000

1. Core circuit: repeat 2 times with no rest

1A. Hollow body compression drills

Week 1	Week 2	Week 3	Week 4
5 ea	10 ea	15 ea	20 ea

1B. Deadbug tension hold

Week 1	Week 2	Week 3	Week 4
30 sec	35 sec	40 sec	45 sec

1C. Arch ups to side crunches

Week 1	Week 2	Week 3	Week 4
5	10	15	20

Note: ‘one’ repetition involves one side crunches per side and one arch hold

1D. Up dog lower downs

Week 1	Week 2	Week 3	Week 4
10	15	20	25

1E. Hollow body SL bicycles

Week 1	Week 2	Week 3	Week 4
5 ea	10 ea	15 ea	20 ea

1F. Backbend on knees (optional)

Week 1	Week 2	Week 3	Week 4
5	5	5	5

Go back to 1A and repeat.

2. Stretch circuit: 1 round without any rest between stretches

Hold each stretch for the duration specified in the table below.

Week 1	Week 2	Week 3	Week 4
30 sec	45sec	1min	2min

2A. Cat stretch on blocks

2B. Triceps and lats on surface

2C. Upper back stretch w/block

2D. Chin on block against wall

2E. Elbow bridge

2F. Standing backbends to wall

2G. Bridge on blocks against wall

2H. Bridge on floor

2I. Lying chest stretch on floor