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    Exercise Program - 1683388726

    Uploaded by

    chow wing yin amanda
    This document provides exercise instructions for a full body workout called Allu 2. It includes 5 exercises: 1) Bridge on the floor for 15 reps held for 5 seconds, 2) Cat and camel pose for 5 reps held for 3 seconds over 3 sets, 3) Bird dog for 10 reps over 3 sets, 4) Single leg bridging for 10 reps held for 1 second over 3 sets, and 5) Hip extension on all fours for 10 reps held for 1 second over 3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Exercise Program - 1683388726

    Uploaded by

    chow wing yin amanda
    34 views2 pages
    This document provides exercise instructions for a full body workout called Allu 2. It includes 5 exercises: 1) Bridge on the floor for 15 reps held for 5 seconds, 2) Cat and camel pose for 5 reps held for 3 seconds over 3 sets, 3) Bird dog for 10 reps over 3 sets, 4) Single leg bridging for 10 reps held for 1 second over 3 sets, and 5) Hip extension on all fours for 10 reps held for 1 second over 3 sets.

    Original Title

    Exercise program_1683388726

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    This document provides exercise instructions for a full body workout called Allu 2. It includes 5 exercises: 1) Bridge on the floor for 15 reps held for 5 seconds, 2) Cat and camel pose for 5 reps held for 3 seconds over 3 sets, 3) Bird dog for 10 reps over 3 sets, 4) Single leg bridging for 10 reps held for 1 second over 3 sets, and 5) Hip extension on all fours for 10 reps held for 1 second over 3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views2 pages

    Exercise Program - 1683388726

    Uploaded by

    chow wing yin amanda
    This document provides exercise instructions for a full body workout called Allu 2. It includes 5 exercises: 1) Bridge on the floor for 15 reps held for 5 seconds, 2) Cat and camel pose for 5 reps held for 3 seconds over 3 sets, 3) Bird dog for 10 reps over 3 sets, 4) Single leg bridging for 10 reps held for 1 second over 3 sets, and 5) Hip extension on all fours for 10 reps held for 1 second over 3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Allu 2

    1 Set / 15 Reps / 5 s hold

    1. Bridge on the floor

    Lie on your back with your knees bent and your feet flat on the floor.
    Tighten your buttock muscles and lift your hips up into the bridge position.
    Make sure you keep your hips up and level throughout the movement.

    hold the bridge for 5 secs then lower your back down to the floor. do this for 10
    times

    3 Sets / 5 Reps / 3 s hold

    2. Cat and camel pose

    Start on your hands and knees with your back in a neutral position.
    Arch your back, lifting your head up and pushing your tail bone out, making a dish
    with your spine.
    Hold this position.
    Next, bend your back up by tucking your head and tail bone in and pulling your
    belly button in towards your spine, making a curve through your back.
    Hold this position, and then repeat.

    3 Sets / 10 Reps

    3. Bird dog

    Start on your hands and knees, with your hands under your shoulders, and knees
    under your hips.
    Tighten the abdominal core muscles.
    Extend the opposite leg and the opposite arm simultaneously, making sure your
    maintain good control in your torso.
    Do not allow your body or hips to rotate.
    Repeat on the other side.

    3 Sets / 10 Reps / 1 s hold

    4. Single leg bridging

    Lie on your back.


    Bend one leg upwards, placing the foot on the floor.
    Draw your other leg up to the same position, maintaining a hips width between
    your legs.
    Lift one foot slightly off the floor.
    Using the effort of your remaining foot, lift your hips up into a bridge until you have
    a straight line from your shoulders to your knees.
    Lower back down and repeat.
    Keep your pelvis level throughout this exercise.

    Allu 2 Page 1 of 2
    printed on 06/05/2023
    3 Sets / 10 Reps / 1 s hold

    5. Hip Extension on All Fours

    On your knees and hands.

    Keeping your knee bent, lift one leg up behind you. Straighten your hip and
    squeeze your buttock. Return to the starting position.

    Note: Focus on extending your hip. Avoid arching your lower back.

    Allu 2 Page 2 of 2
    printed on 06/05/2023

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