Lvl1 Day 2 Backbends

B1: Cat Camel Amped Up

2x 60 sec

B2: Kneeling Quads

2x 45 sec, 45-60s each side

C1: On knees Spinal Twist

2 x 30-60s going each direction

C2: Hip Flexor Passive Isometrics

2 x 90s of work (each side)

D1: Thoracic on bench isometrics

2 x 30-60s of work

D2: Quick Wrist Warm-Up

1x 5-10 circles, 20-30s lift and replace the hands (different angles), 5-10r active flexion

These are optional to get the wrists ready for more weight on them.

E1: Single Arm Bridge Rotations Levels 1 3

3 x 10 reps

Take your time here - really focus on squeezing glutes to push hips to the ceiling while you push with the base shoulder.

E2: Lower Back Release

3 x 30-60s of rocks or back rounding

This is to let the lower back release and round between the back bends.