Week 2 - Day 1 (back, core, ribcage, + more!) скачать в хорошем качестве

Week 2 - Day 1 (back, core, ribcage, + more!)

WARMUP 5-10 min ~rib expansion breathing with long band x10 ~Chest openers with mini-crunch ~90-90s ~leg lifts BODY - 30 min Circuit 1: ~Foam roller modified bird-dog x8 ~Foot on wall knee raise x8 X2 each side ~Slider bear snow angels x12 ~Slider bear needle-thread reach x12 (6 each side) ~Foam roller between knees IR x30 ~Foam roller pelvic tilts x10 X3 Circuit 2: ~Bridge to leg abduction alt. x12 (6 each side) ~Bridge tip-toe reach with abduction x12 ~Reverse march x30 total X3 ~Long band 90/90 Seated IR x12 each side ~Long band seated adductions x12 each side ~Long band seated face pulls x10 X2 FINISHER - 5 min ~Side expansion breathing with band (or pillow squeeze) x15 each side COOLDOWN 5-10 min Band Details: Short band - https://www.amazon.com/WIKDAY-Resistance-E... Long band - https://www.amazon.com/Fitense-Resistance-...