both
beginner
30 min
Workouts for sports or wellness
Healthy back
Goal
Bring tone to the back and the abdominals. Don't forget to do the last exercises of stretching.
Page
1/2
Row machine

ABDOMINAL CRUNCH: HANDS BEHIND HEAD

3
Sets
15
repeticiones
ABDOMINAL CRUNCH: KNEES 90 DEGREE ANGLE

3
Sets
15
repeticiones
Forearm Plank

3
Sets
25
segundos
Glute Bridge

ONE LEG GLUTE BRIDGE

Back extensions

Wide-bar pull down

Seated Cable Row

Page
2/2
Seated row machine

STAND BACK STRETCH

Paravertebral and wide dorsal stretch

Gluteal and Piriformis stretch

LONG ADDUCTOR STRETCH

Stretch cat
Cobra stretch

HAMSTRING STRETCH

PECTORAL STRETCH WITH SHOULDER FLEXION

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