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Intense Workout

Backliner

Intense   45 minutes

Fabian Saro
 		    Added By Fabian Saro
Backliner
Description

Legs, lower back and squat-prep (box squats 'inspired by'/stolen from GBT-Mike Fitch)

Exercises

Set 1: 1 round
Cat Cow
Cat Cow
30 seconds
Spiderman Planks
Spiderman Planks
1 minute
Cat Cow
Cat Cow
30 seconds

Set 2: 3 rounds
Lunge with Side Tilt Rotations
Lunge with Side Tilt Rotations
30 seconds
Left Crescent to Low Lunge
Left Crescent to Low Lunge
30 seconds
Right Crescent to Low Lunge
Right Crescent to Low Lunge
30 seconds
Look up with Arched Back
Look up with Arched Back
30 seconds
Box Squats
1 min 30 secs
Look up with Arched Back
Look up with Arched Back
30 seconds
Right Warrior 1
Right Warrior 1
30 seconds
Left Warrior 1
Left Warrior 1
30 seconds
Seated Pigeon Pose (Left)
Seated Pigeon Pose (Left)
30 seconds
Seated Pigeon Pose (Right)
Seated Pigeon Pose (Right)
30 seconds
Look up with Arched Back
Look up with Arched Back
30 seconds
Single Leg Box Squats
1 min 30 secs
Look up with Arched Back
Look up with Arched Back
30 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
30 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
30 seconds
Rest
Rest
45 seconds

Set 3: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Left Quad Stretch
Left Quad Stretch
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Look up with Arched Back
Look up with Arched Back
1 minute
Transition
Transition
10 seconds
Staff Pose
Staff Pose
1 minute
Seated Leg Lifts
Seated Leg Lifts
1 minute
Transition
Transition
10 seconds
Downward Facing Dog
Downward Facing Dog
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute
Right Half Pigeon
Right Half Pigeon
1 minute
Extended Child's Pose
Extended Child's Pose
1 minute
Puppy Pose
Puppy Pose
1 minute

Set 4: 1 round
Corpse
Corpse
2 minutes

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4 mins 45 secs, Beginner
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5 mins 53 secs, Beginner
Beginner
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16 mins 50 secs, Moderate
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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