Active Back Routine (Strengthen and Stretch) (LIVE LESSON)

FLEXIBILITY and STRENGTH BUILDING – Length 30:00 – Items needed:

• Massage ball, tennis ball or peanut
• Foam roller
• Resistance bands These resistance bands come with the “door stop” anchor if you don’t have a pole.
• Yoga block (optional)

This routine was designed to improve tricks like: Twisted ballerina, Janeiro, Allegra, Dove, Ballerina, Bridges and more!

Tips to help you get the most out of this workout:

• Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine and allow you to choose any modifications and tools like yoga blocks.
• Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
• Suitable for strong beginners but recommended for intermediate level and up.
• May also be used as a warm up.
• Make sure you’ve been cleared by your health professional before starting any exercise programs.
• Always leave a day of rest between flexibility to gain sessions, more is not better.
• To increase your flexibility, use this routine 2-3 times a week for 4-8 weeks.

Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.

The hover

Superman back

Spinal contractions

Torso twists

The ab switch

Sitting twist stretch

Bow stretch

Cobra stretch

Foot to head stretch

Shoulder and upper back stretch

Neck stretches

Lower back massage

Back massage

Psoas massage