Day 5 Invert
Today you’ll be focusing on strengthening your back. No warm up is needed for today as the exercises will be your warm up.
Perform 2 sets of each exercise doing 8 reps for each. Hold the hover for 10 seconds on each side. If you have time the back mobility routine would be a nice end to this workout.
Pole rows 2 sets 8 reps
Pole hold 2 sets 8 reps
High rows (no wide row is needed) 2 sets 8 reps
Lateral pull downs 2 sets 8 reps
Internal shoulder rotation 2 sets 8 reps
External shoulder rotation 2 sets 8 reps
Superman back 2 sets 8 reps
The hover Hold for 10 seconds per side
The back mobility routine has always been a favorite. I’m finally able to do the full bridge, but just once, then I have to go back to half bridge.
Once is a big deal!!
Hi! I was trying to see the videos but a message appears: “Error loading player: No playable sources found”. Do you know what’s happened? Thank you
Ok I have tried with another browser and with it I can see the videos 🙂
Ok, thank you. ☺
Is this 2 sets of 8 total or per side? Thanks!
If it’s an exercise where you do one side then yes, 8 for each side or 8 total if you are moving as one.
The internal and external shoulder rotations feel fine while I’m doing them but the next day my triceps and biceps are sore (the “good” kind of muscle soreness, not pain). Am I supposed to get sore there from those exercises or am I doing them wrong?
You might be going a little to heavy if you feel it more in those muscles. Try less resistance and see if that helps.
Yup! That was it – thanks Veena! A lighter resistance band feels better! 🙂
Good!
Great back mobility routine! The last stretch challenging, hope in the future I”ll be able to hold the leg behind like that, working on it!
I always wonder if my therapy band is strong enough and giving me enough resistance. Its quite long, can I double it over? Or should to do more reps?
How much resistance you want will depend on the exercise you’re doing. Light resistance and high reps 12-20 is great for smaller muscle groups. Heavy resistance and lower reps 8-15 is best for larger muscle groups.
And yes you can double it if needed.
Thanks =)
So this seems weird… but when doing superman poses my sternum feels like it “gets stuck” as I’m coming down. Is this a normal thing or am I doing it wrong?
Thank you Veena! Great work out 🙂 I am wondering something, is there anything posted to get into the side splits ? Thank you! I am almost there but struggling to reach the floor!
Yes. If you go to the stretching and flexibility section. Check out the splits routine
Thank you so much ðŸ˜Å
wooo hoo done!
Day 5 done :)! Really enjoying getting back into Pole with your classes Veena! I do have a small niggle when I am doing back stretching though and I get a horrible pain right at the base of my back. Is it just the process of stretching as I do spend too much time sitting due to work or could it be something more?
I’m guessing it would be due to sitting, but I couldn’t say for sure. Try some neck flossing https://youtu.be/hLQWy_M9Lso
Thanks so much :)! I will give it a go!