BACKBEND
BY COACH LINDSEY WAGUESPACK
OBJECTIVE This 4 week program will advance your backbending skills, which may be anything from bridge to full wheel and beyond. Backbends are great for mobilizing your spine, lengthening the muscles of your anterior chain(countering computer and phone time), and boosting your energy by elevating your heart rate!
FORMAT 3 sessions per week, 2 hours per week. Include one weekly FLOW and REPAIR session alongside your regularly scheduled programming.
BONUS SESSIONS Thursday FLOW will be dedicated to the technique of backbending. Sunday FLOW will be dedicated to counter stretches. I will offer private FaceTime sessions to give you tools specific to the needs of your body to achieve your goal.
EQUIPMENT NEEDED Towel, Bench/Box/Stool/Chair, Pillow/Bolster, Yoga Mat
CONTACT (Text): 337-577-0008 - Email: connect2lindsey@gmail.com - ig: lindsey_loves_living
TRACKING PROGRESS: I will analyze a video and picture of your backbend, which you will send me weekly. We will track your progress over the next month with these visuals.
For the initial assessment I would like you to text me your: BRIDGE, WHEEL (If you have it), and a Overhead Stretch Test against a Wall
THE PROGRAM
Click above to access Program in Google Sheets
I do not believe in doing “backbends for reps” which is why you will notice there is no programmed Wheel in the program. Rather, I invite you to test your wheel (or bridge) once after every practice. Do one quality attempt once you are warmed up with all these pieces of the program and gauge session by session how your progress is.
HERE IS THE FULL BACKBEND TECHNIQUE VIDEO
CLICK HERE TO SEE WHAT NOT TO DO
PROGRAM
WEEK 1 / WEEK 3
DAY 1
MOBILITY 3x
30/30 Ankle Rotations (15/direction)
STRENGTH - 3X - rest 30 sec. between
30/30 Single Leg Deadlift
12/12 Hamstring Sliders (15/15 in Week 3)
Secondary Endurance: 60 Calf Raises at a 45 Degree Lean
STRETCH - 90 sec. static hold
DAY 2 - WEDNESDAY
MOBILITY - 3X
5/5 Table Top Thoracic Rotation
STRENGTH - 3X - rest 30 sec. between
15 Cobra Crunches (3 sec. Pause)
15/15 Forward Lunges (20/20 in Week 3)
15/15 Table Top 90º Curl and Lift (20/20 in Week 3)
Secondary Power: 30 Jump Squats for Height (50 in Week 3)
STRETCH - 90 sec. static hold
DAY 3 - FRIDAY - UPPER BODY
MOBILITY - 2X
10/10 Table Top Wrist Extensions
10/10 Table Top Elbow Extension
STRENGTH 3X - rest 30 sec. between each exercise
12 Incline Push-Ups ***Modified Incline Push Up (15 in Week 3)
10 Finger Lifts (12 in Week 3)
Secondary Strength 45 sec. Wall Handstand Hold (75s in Week 3)
STRETCH 90 sec. static hold
WEEK 2 / WEEK 4
DAY 1 - MONDAY - LOWER BODY
MOBILITY 3X
30/30 Ankle Rotations (15/direction)
4X - rest 30 sec. between
Secondary Endurance: 80 Calf Raises at 45 Degree Angle
STRETCH - 90 sec. static hold
DAY 2 - WEDNESDAY - ALL BODY
3x
5/5 Around the World Spinal CARS
STRENGTH - 4X - rest 30 sec. between each exercise
15 Cobra Crunches (3 sec. Pause)
15/15 Prone Leg Lifts MISSING
Secondary Power: 30 Jumping Lunges for Height
STRETCH - 90 sec. static hold
Bed Backbend MISSING
DAY 3 - FRIDAY - UPPER BODY
2X
10/10 Table Top Wrist Extensions
STRENGTH
4X - rest 30 sec. between each exercise
12 Incline Push-Ups ***Modified Incline Push Up (15 in Week 4)
10 Wrist Lifts (12 in Week 4)
Secondary Strength: 60 sec. Wall Handstand Hold (90s in Week 4)
STRETCH - 90 sec. static hold