An at-home workplace workout for #WFH hips and backs | HerCanberra

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An at-home workplace workout for #WFH hips and backs

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It’s hip and back day. Do you have any particular workout requests?

We have really stepped it up this week with our Workplace Workouts. More exercises, more resistance, more at-home equipment.

Each day this week, we are going to encourage you to get up and move, and do the Workplace Workout (WPW) routine: five exercises, five days a week, in your lounge room.

If five exercises are too much for you, and you’ve just started joining us on the WPW journey, I’d recommend trying the earlier workouts from 2-3 weeks ago which are available on the HerCanberra website (ease your way into this new routine!). Click here to find them.

We have a simple structure for this week’s WPW:

Monday: Neck & thoracic (tick!)

Tuesday: Upper limb (tick!)

Wednesday: Hips & Back (today!)

Thursday: Balance and leg strength (a request from our community!)

Friday: Core

Here’s today’s workout.

Hip and Back Workout

Print the PDF here

1) Bridge with resisted hip abduction

2) Resisted clam shells

3) My favourite – Bridge on stability ball (*if you don’t have a ball, use a chair, bed or bench).

4) Stiff leg deadlift—with dumbbells (*if you don’t have dumbbells, grab some soup from the kitchen, juice from the fridge, or a full drink bottle)

5) Bent over row—with dumbbells

Do you have any workout requests? Let us know!

Stay home, stay safe.

Love, Rach and Kirra

Did you know Capital Hydrotherapy and Exercise Physiology is an essential service? We are open for both one-on-one Hydrotherapy (no groups at this stage) and land-based Exercise Physiology during lockdown, with strict COVID-safe precautions.

If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing – call us today 6156 2223!


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