Name: Playbook - RADHA PARMAR - Pre-Back Day Warm up
Uploaded: 2023-12-21T13:59:03.623Z
Duration: 45 min
Description: Pre-Back Day Warm up

Pre-back day warm up is designed to do be done before a weightlifting session on your back.

This workout will:
- Increase back flexibility
- Loosen tight muscles 
- Heal pain in your back
- Provide mindfulness
- Increase your vibration 

This workout will increase your flexibility if done regular.  Begin by doing this 3 times a week then gradually increase until you're doing this everyday. Your body will feel the benefits and thank you for taking care of it.

Anyone can do this workout as it is designed for every level. So if you're a beginner or expert, jump right it and have fun. 

Please share your progress with me @rahhh_rahhh21 and in the app. I would love to see your progress! I'm here to coach and help you to achieve your flexibility goals. So please message me or tag me.

Feet wide apart 
Bend down 
Keeping back straight 
Touch toes by twisting arms

Alternating toe touch

Bring arms behind the back 
Lock ganda together 
And raise upwards

Arms behind back

Place Arms behind back 
Lock hands together 
Raise up and bring body down 
Go as far as possible

Arms behind back full

Kneel on floor
Curl up in a ball with arms down

Baby pose

Lay on floor 
Press down with feet and hands and bring body up

Bride pose

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

Kneel down 
Place hands in front and stretch arms out 
Go as far down as you can

Child's pose

Start by lying down 
Place hands on side and press
Lift body up with hands

Cobra pose

Stand feet apart 
Bend down and place palms of the hands on the floor

Downward facing dog

Hands and feet on ground 
Back straight 
In downward dog position with bent knees

Downward facing dog knees bent

Place feet wide apart 
Facing forward and the other is side ways
Turn body to the side and bend hip forward and go back.

Dynamic pyramid pose

Lay on your back 
Bring knee up 
Place hand on knee
Twist with gentle pressure on knee

Pre-Back Day Warm up

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