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Exercises

Session 7

1

Warm Up

2 Rounds:

8 Scapular Push-Ups.
10 Dumbbell High Pulls.
10 Goblet Squats.

2

Workout Session

4 turns:

10 Push Press
12 Renegade Rows
15 Dumbbell Shrugs
20 Deep Squats

3

Cool down

This exercise targets the upper cervical flexors and integrates diaphragmatic breathing for recovery.

Lie on your back and apply upper cervical flexion.
Raise the head approximately 5 cm off the floor, then lower it back down (neck crunch).
Perform 3 sets of 15 repetitions.
Between sets, take 5 deep diaphragmatic breaths.
Show that you are breathing deeply with the belly during these breaths.

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