Backbend Foundations

Exercises

A breakdown of all exercises in this workout.

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

Second

Dynamic Wrist Stretches Sequence

1 sets x 8 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders.
2. Rotate your hands through different positions, including fingers forward, outward, backward, and palms facing up as comfortable.
3. Gently shift your body weight forward, backward, and side to side in each position.
4. Move only within a comfortable range without forcing the stretch.
5. Breathe steadily while mobilizing all sides of the wrists.

How to Perform

No description found

Arm Swings (Forward & Back)

1 sets x 8 reps

Second

Arm Swings (Forward & Back)

1 sets x 8 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Sit tall with your knees hip-width apart and your arms in front.
2. Keep your core lightly engaged and maintain a neutral spine with relaxed shoulders.
3. Swing both arms forward in a controlled motion, allowing them to reach forward as comfortably as possible.
4. Reverse the movement by swinging your arms backward behind your body while opening through your chest and shoulders.
5. Continue moving smoothly between forward and backward swings using a relaxed, rhythmic motion.
6. Avoid forcing the range of motion.
7. Maintain steady breathing and focus on increasing shoulder mobility with each repetition.

How to Perform

No description found

Arm Circles (Both Directions)

1 sets x 8 reps

Second

Arm Circles (Both Directions)

1 sets x 8 reps

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Warm-Up / Activation

How to Perform

1. Start in a kneeling position seated on your heels with your torso upright and your core lightly engaged.
2. Extend both arms straight out to the sides at shoulder height.
3. Begin making large controlled circles by moving your arms backward, around, and overhead through a full range of motion.
4. Keep your shoulders relaxed and avoid shrugging as you rotate your arms.
5. Complete the desired number of repetitions moving in one direction.
6. Reverse the direction and perform the same controlled circles forward and around.
7. Maintain an upright posture and allow the movement to come from your shoulders and upper back.
8. Breathe steadily while focusing on smooth, controlled shoulder mobility.

How to Perform

No description found

Bent-Arm Shoulder Rotations

1 sets x 8 reps

Second

Bent-Arm Shoulder Rotations

1 sets x 8 reps

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start in a kneeling position seated on your heels with your torso upright and your core lightly engaged.
2. Place your fingertips on top of your shoulders with your elbows bent and lifted out to the sides.
3. Slowly rotate your elbows forward, upward, and around in large controlled circles.
4. Focus on moving through the shoulders and upper back while keeping your hands connected to your shoulders.
5. Complete the desired number of repetitions in one direction while maintaining smooth, controlled movement.
6. Reverse the direction and repeat the shoulder circles.
7. Keep your ribs down, avoid shrugging your shoulders, and maintain relaxed breathing throughout.

How to Perform

No description found

Neck Rotations

1 sets x 6 reps

Second

Neck Rotations

1 sets x 6 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit tall with your spine neutral and your shoulders relaxed.
2. Gently tuck your chin slightly to create length through the back of your neck.
3. Slowly rotate your head in a circular motion, moving your ear toward one shoulder, then your chin toward your chest, and around to the opposite side.
4. Continue the circle smoothly while moving through a comfortable range of motion without forcing the stretch.
5. Keep your shoulders relaxed and avoid lifting or shrugging them during the movement.
6. Reverse the direction of the circles after completing the desired repetitions.
7. Maintain slow, controlled breathing throughout the movement.

How to Perform

No description found

Seated Spinal Waves

1 sets x 6 reps

Second

Seated Spinal Waves

1 sets x 6 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on your heels in a kneeling position with your hands clasped behind your back and your shoulders relaxed.
2. Begin by tucking your chin toward your chest and slowly rounding your neck forward.
3. Continue the wave by rounding through your upper back one vertebra at a time, allowing your spine to curl forward.
4. Once you reach the deepest rounded position, reverse the movement by extending through your spine.
5. Lift your chest, look upward, and arch your back as you move through each segment of your spine.
6. Continue flowing between the rounded and extended positions while focusing on smooth, controlled movement.
7. Keep your arms gently engaged behind your back to encourage chest opening and shoulder mobility.
8. Repeat the spinal wave while breathing steadily and avoiding forcing your range of motion.

How to Perform

No description found

Spinal Waves Cat Cow

1 sets x 6 reps

Second

Spinal Waves Cat Cow

1 sets x 6 reps

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.
2. Brace your core and find a neutral spine position before beginning the movement.
3. Begin the wave by tucking your pelvis underneath you and slowly rounding your lower back, moving the motion upward through your spine into a cat position.
4. Continue the wave by extending your spine one segment at a time, lifting your chest forward and arching your back into a cow position.
5. Move smoothly between rounding and extending while focusing on creating movement through each section of your spine.
6. Allow your head and neck to follow the natural movement of your spine without forcing the range.
7. Continue flowing between positions with controlled breathing and relaxed movement.

How to Perform

No description found

Cobra Flutter Kicks

1 sets x 20 reps

Second

Cobra Flutter Kicks

1 sets x 20 reps

15s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your forearms placed on the ground and your elbows positioned underneath your shoulders.
2. Press through your forearms to lift your chest into a low cobra position while keeping your shoulders relaxed.
3. Extend both legs straight behind you and engage your core and glutes to maintain a stable pelvis.
4. Lift your legs slightly off the floor and begin alternating small, quick flutter kicks.
5. Keep your legs straight with pointed toes while creating controlled movement from the hips.
6. Maintain the cobra position by keeping your chest lifted and avoiding excessive arching through your lower back.
7. Continue alternating kicks while maintaining steady breathing and full-body control.
8. Lower your legs and chest back to the floor with control to finish the movement.

How to Perform

No description found

Single Leg Extension Kicks in Cobra

1 sets x 15 reps

Second

Single Leg Extension Kicks in Cobra

1 sets x 15 reps

15s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Lie with your forearms on the floor and your elbows positioned underneath your shoulders in a low cobra position, with your hips and pelvis resting on the floor.
2. Brace your core and gently engage your glutes to maintain a stable lower back position.
3. Lift one straight leg off the floor by squeezing through your glute while keeping the opposite leg relaxed and connected to the ground.
4. Lower the raised leg back down with control and repeat for desired reps.
5. Avoid arching excessively through your lower back and focus on controlled hip extension throughout the movement.

How to Perform

No description found

In and Out Kicks in Cobra

1 sets x 15 reps

Second

In and Out Kicks in Cobra

1 sets x 15 reps

15s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your forearms placed on the ground and your elbows positioned underneath your shoulders.
2. Press through your forearms to lift your chest into a low cobra position while keeping your shoulders relaxed.
3. Extend both legs straight behind you and engage your glutes and core to maintain a stable pelvis.
4. Lift your legs slightly off the floor and open them outward into a wide position with control.
5. Squeeze through your inner thighs and glutes to bring your legs back together.
6. Continue alternating between opening and closing your legs while maintaining the forearm-supported cobra position.
7. Keep your hips grounded and avoid excessive arching through your lower back.
8. Maintain steady breathing and controlled movement throughout each repetition.

How to Perform

1. Lie face down on the floor with your forearms placed on the ground and your elbows positioned underneath your shoulders.
2. Press through your forearms to lift your chest into a low cobra position while keeping your shoulders relaxed.
3. Extend both legs straight behind you and engage your glutes and core to maintain a stable pelvis.
4. Lift your legs slightly off the floor and open them outward into a wide position with control.
5. Squeeze through your inner thighs and glutes to bring your legs back together.
6. Continue alternating between opening and closing your legs while maintaining the forearm-supported cobra position.
7. Keep your hips grounded and avoid excessive arching through your lower back.
8. Maintain steady breathing and controlled movement throughout each repetition.

No description found

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About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

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Workout Duration

Workout Availability

Equipment

Exercises

Dynamic Wrist Stretches Sequence

Arm Swings (Forward & Back)

Arm Circles (Both Directions)

Bent-Arm Shoulder Rotations

Neck Rotations

Seated Spinal Waves

Spinal Waves Cat Cow

Cobra Flutter Kicks

Single Leg Extension Kicks in Cobra

In and Out Kicks in Cobra

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Backbend Foundations