BACK BENDING FOR ALL PROGRAM

Welcome to your Back Bending For All Program.

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WEEK 1

WARM UP & SHOULDERS (58 Mins)

Throughout the next hour, we will be teaching you an in depth full body warm up with a large focus on the shoulders, spine, hips and chest. This dynamic warm up will prime you for the work to follow.

After learning your new warm up routine, we teach you about the basic movements of the shoulders. We give you exercises to strengthen those movements and educate you on how to move your arms, upper back and shoulders more effectively to get the most out of your body.
In todays day and age, with txting, driving and sitting being much more prevalent, we are actually unconsciously training our bodies to be in a position that is linked to weakness in areas like the back, gluteus and hamstrings and tightness through the chest, shoulders, hips and quads. This imbalance of strength and mobility can cause our bodies to feel locked up and can even be a cause of neck, back and hip pain.

WEEK 2

MOVEMENTS OF THE SPINE (47 Mins)

This week after running you through your week 1 warm up, we educate you on the movements of the spine including Flexion, extension and rotation. We thoroughly explain techniques and give you the best possible understanding on how to execute each exercise and of course finish off with another version of your bridge.

As mentioned last week, we tend to be much more sedentary these days which means our spine is locked in one position for prolonged periods of time. This of course means that it can feel restricted when we go to move through different planes of motion and deeper into our range.

With the new knowledge you will learn in todays part of the program, you will be much more confident in working even deeper into your spinal extension and rotation, allowing you to move more freely into your Back bends to follow. ?

HAPPY FLEXERSIZING!

WEEK 3

STRENGTH WORK (49 Mins)

Focus: Posterior chain strength, Core work and More bridge progressions

Now in weeks 1 and 2 we mobilised the muscles that support both shoulder and spinal movement and you will have noticed a huge difference in how you can move further into your range with all the new knowledge and exercises we’ve thrown at you. Now its time to show some strength to the posterior chain of your body. The muscles through the back, gluteus and hamstrings play a huge role in your back bending practice. They actually need to be strong and active in your bridge to allow for a deeper stretch and opening through the front chain of your body. So get ready to work hard and show that back some much needed support!

WEEK 4

EXTENSION WORK & WHAT TO DO FROM HERE (50 Mins)

Focus: Anterior chain extension and more Bridge progressions.

To wrap up the content for your ‘Back Bending for All program’ we will be focusing on finally stretching out the entire Anterior (Front chain) of your body. We pay close attention to the hips and quads and take you through some drills that will help you to continue building a strong understanding of the mechanics of your back bend. To finish up the program we teach you a few more variations of your bridge before sending you off to continue working on the program until you are ready to process your bridge training even further with out advanced Back Bending program (coming EOY 2020)

We have absolutely loved having the opportunity to educate and guide you throughout this program and can’t wait to have you back on board for even more programs in the future! Remember to stay in touch via our private online Facebook Community, reach out with questions, for extra guidance and of course let us know when you have both big and little wins in your training!!!

❤️ The team at FLEXERSIZE