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  • Low Back Protocol - Zen-Pro

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    thevitalitydepot
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    This document outlines a 15-minute low back conditioning protocol using a ZenPro device set to 35 Hz. The protocol consists of 8 exercises - standing straight leg raise, static squat hold, straight-leg toe touch, active squat, side bends to each side, side lunges with each leg, abdominal crunch, and pelvic sit - each performed for 1 minute or 30 seconds with 20 seconds of rest between exercises.

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    This document outlines a 15-minute low back conditioning protocol using a ZenPro device set to 35 Hz. The protocol consists of 8 exercises - standing straight leg raise, static squat hold, straight-leg toe touch, active squat, side bends to each side, side lunges with each leg, abdominal crunch, and pelvic sit - each performed for 1 minute or 30 seconds with 20 seconds of rest between exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Als PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    153 Ansichten1 Seite

    Low Back Protocol - Zen-Pro

    Hochgeladen von

    thevitalitydepot
    This document outlines a 15-minute low back conditioning protocol using a ZenPro device set to 35 Hz. The protocol consists of 8 exercises - standing straight leg raise, static squat hold, straight-leg toe touch, active squat, side bends to each side, side lunges with each leg, abdominal crunch, and pelvic sit - each performed for 1 minute or 30 seconds with 20 seconds of rest between exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Als PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 1

    Protocol for Low Back Conditioning on ZenPro

    Setting: 35 Hz
    Manual Timer: 1 minute
    Workout Length: 15 minutes

    POSTION DURATION REST

    Standing Straight Leg 1 minute 20 sec

    Squat – Holding Static 1 minute 20 sec


    Straps
    Straight-Leg Toe Touch 1 minute 20 sec

    Active Squat 1 minute 20 sec

    Side Bend (both sides) 30 seconds each side 20 sec after second side

    Side Lunge (both sides) 30 seconds each leg 20 sec after second leg

    Abdominal Crunch 1 minute 20 sec

    Pelvic Sit 1 minute

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