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Gemiddelde Workout

Core and Upper Back

Gemiddeld   37 minuten

Doelgebieden: Back

Uitrusting: Chair, Exercise Mat

Ömer Köseoğlu
 		    Toegevoegd door Personal Trainer Ömer Köseoğlu
Core and Upper Back
Tags
Lichaamsgewicht Workouts Rug Workouts Stoel Workouts

Exercises

Set 1: 1 ronde
Forward Shoulder Rolls
Forward Shoulder Rolls
25 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
25 seconden
Chin to Chest Stretch
Chin to Chest Stretch
25 seconden
Overhead Reaches
Overhead Reaches
25 seconden
Shoulder Rotation Warm Up
Shoulder Rotation Warm Up
30 seconden
Shoulder Rotation with Neck Stretch (R)
Shoulder Rotation with Neck Stretch (R)
35 seconden
Shoulder Rotation with Neck Stretch (L)
Shoulder Rotation with Neck Stretch (L)
35 seconden
Wide Stance Hip Hinge
Wide Stance Hip Hinge
30 seconden

Set 2: 1 ronde
Transition
Transition
10 seconden
Right High Lunge
Right High Lunge
40 seconden
Transition
Transition
10 seconden
Right Twisting Low Lunge
Right Twisting Low Lunge
45 seconden
Transition
Transition
10 seconden
Left High Lunge
Left High Lunge
40 seconden
Transition
Transition
10 seconden
Left Twisting Low Lunge
Left Twisting Low Lunge
45 seconden

Set 3: 1 ronde
Transition
Transition
30 seconden
Rolling Back Stretch
Rolling Back Stretch
40 seconden
Supine Butterfly
Supine Butterfly
25 seconden
Transition
Transition
30 seconden
Snow Angels
Snow Angels
40 seconden
Transition
Transition
20 seconden
Upside Down Bird Dogs
Upside Down Bird Dogs
40 seconden
Transition
Transition
20 seconden
Supine I Y T W
Supine I Y T W
50 seconden
Rest
Rest
20 seconden
Yoga Bicycles
Yoga Bicycles
50 seconden
Snow Angels
Snow Angels
45 seconden
Transition
Transition
20 seconden
Right Side Crunches
Right Side Crunches
45 seconden
Rest
Rest
20 seconden
Left Side Crunches
Left Side Crunches
45 seconden
Rest
Rest
30 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 seconden
Rest
Rest
30 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 seconden
Transition
Transition
20 seconden
Butt Lifts
Butt Lifts
40 seconden

Set 4: 1 ronde
Transition
Transition
25 seconden
Swan Neck Roll
Swan Neck Roll
45 seconden
Rest
Rest
25 seconden
Locust
Locust
50 seconden
Rest
Rest
25 seconden
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 seconden
Rest
Rest
15 seconden
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 seconden
Rest
Rest
15 seconden
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 seconden
Rest
Rest
15 seconden
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 seconden
Rest
Rest
15 seconden
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 seconden
Rest
Rest
15 seconden
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 seconden
Transition
Transition
30 seconden
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
40 seconden
Quadruped Swimmer’s Stretch (R)
Quadruped Swimmer’s Stretch (R)
55 seconden
Quadruped Swimmer’s Stretch (L)
Quadruped Swimmer’s Stretch (L)
55 seconden

Set 5: 1 ronde
Transition
Transition
30 seconden
Open The Book (R)
Open The Book (R)
45 seconden
Open The Book (L)
Open The Book (L)
45 seconden
Transition
Transition
20 seconden
Seated Spiral Stretches
Seated Spiral Stretches
1 min 40 sec
Stretch 10 (R)
Stretch 10 (R)
30 seconden
Stretch 10 (L)
Stretch 10 (L)
30 seconden
Stretch 11
Stretch 11
30 seconden
Stretch 12
Stretch 12
30 seconden

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

Toon Meer

Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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