Back programme - rehab

There are no sessions with the Snake team on Thursdays which means I have some spare time to do some individual training.

As i've  told you before I've had some back problems which are common when you box because and you basically just work your front. You can get the same kind of pain when you're in front of a computer all day, or mothers who carry around children all day.

For these exercises you need 2 weights of 2,5 kilos and a rubber band. So, here you go:

1) Repeat set 3 times

  • 16 lounges + flies
  • 15 situps
Press your shoulder blades together - flies  

Press your shoulder blades together - flies  

2)  Repeat set 3 times

  • 15 squats with arms pointing forwards. Hold weights of 2,5 kg in each hand
  • 15 Back extensions (rygglyft)
Squats with arms pointing forwards (without weights in my hand tho). Every time you squat your arms come up to this position. Remember to keep your back straight!

Squats with arms pointing forwards (without weights in my hand tho). Every time you squat your arms come up to this position. Remember to keep your back straight!

3)  Repeat set 3 times

  • 12 Rotator cuff exercise - outwards (Rather than explaining this, I prefer showing the video that you can see below that illustrates this exersise perfectly!)
  • 15 situps

4)  Repeat set 3 times

  • 12 Rotator cuff exercise - inwards (Basically the same as bove, apart from the motion of pulling the band goes towards your tummy)
  • 15  Back extensions

 

Good luck!