back rehab
Body Heatmap
Target Muscles
Bird Dog
110 reps1
210 reps2
310 reps3
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
10
2
10
3
10
Crunch
115 reps1
215 reps2
315 reps3
Abs
Crunch
Abs
Set
Reps
1
15
2
15
3
15
Dumbbell Row
18 reps1
28 reps2
38 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
9.1
8
2
9.1
8
3
9.1
8
Face Pull
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
Band Pullaparts
110 reps1
210 reps2
310 reps3
Rear DeltsUpper Back
Band Pullaparts
Rear DeltsUpper Back
Set
Reps
1
10
2
10
3
10
Lat Pulldown (Band)
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Band)
LatsUpper Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
shoulder internal rotation
18 reps1
28 reps2
38 reps3
Front Delts
shoulder internal rotation
Front Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
shoulder external rotation
18 reps1
28 reps2
38 reps3
Rear Delts
shoulder external rotation
Rear Delts
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Cable Twist (Down to up)
16 reps1
26 reps2
36 reps3
ObliquesAbs
Cable Twist (Down to up)
ObliquesAbs
Set
KG
Reps
1
6.8
6
2
6.8
6
3
6.8
6
Cable Twist (Up to down)
18 reps1
28 reps2
38 reps3
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
9.1
8
2
9.1
8
3
9.1
8