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Back Performance Care


This week we will address BACK. **Video links attached to each exercise.


Perform as a circuit x 3 rounds, with 30 sec rest between each exercise:

Single Leg Glute Bridge Pullovers x 10/side

Pull Up Hold + Leg Raise x 10

Windshield Wipers x 10/side

Finish with 3-5 min of diaphragmatic breathing in the

90/90 position


Hanging Scapular Elevation/Depression x 10

Child's Pose Arm Lifts x 10/side

1/2 Kneeling Wall Rainbows x 10/side

GHD Reverse Flys Isometrics x 10

Inverted Iso Row x 30 sec


As with everything...

Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 


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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.

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