Posechart eBook
21-Day
Happy Back Challenge
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Day 01
Pose 1: Woodpecker x 10, 2 sets
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Day 01
Pose 2: Pointer Pose Holds 1 min + 30 sec / side
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Day 01
Pose 3: Cliffhanger x2-5 min hold
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Day 02
Pose 1: Block Cobra Lift + Hold: 5 lifts, hold 5, x5 rounds
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Day 02
Pose 2: Bear Extensions: 10x, 5 sets
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Day 02
Pose 3: Lightning Bolt: x5 min
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Day 03
Pose 1: Plank Hold - Hold 20 sec / 20 sec x5 sets
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Day 03
Pose 2: Table Top - Hold 20 sec / 20 sec x5 sets
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Day 03
Pose 3: 1-Arm Camel Pose: 5 breaths / side, x5 sets
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Day 03
Pose 4: Noodle Pose: 2-5 min
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Day 04
Pose 1: Champion Chair Squat: x30 sec, x5 sets
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Day 04
Pose 2: Twisted Cobra: x10, x5 sets
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Day 04
Pose 3: Block Bridge: 5 min
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Day 05
Pose 1: Negative Pushup +1: x5, x3 Sets
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Day 05
Pose 2: Half Bow: 5 lengthen/lift per side x2 sets
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Day 05
Pose 3: Saddle Pose: 2-5 min
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Day 06
Pose 1: Superman: 5 breaths / 5 Sets
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Day 06
Pose 2: Swimmers: 5 breaths/side, x5 sets
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Day 06
Pose 3: Wall Arrow: 2-5 min
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Day 07
Pose 1: Wall Handstand: x5
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Day 07
Pose 2: Snake Kicks: 5 count / 5 sets
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Day 07
Pose 3: Shoulder Pow: 2.5 min / side
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Day 08
Pose 1: Side Plank Curls: 10/side x 3 sets
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Day 08
Pose 2: Standing Bow @ Wall: 30 seconds/side x4 sets
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Day 08
Pose 3: Psoas Stretch: 3 min / side
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Day 09
Pose 1: Plank Crunches: x5, 5 sets
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Day 09
Pose 2: Crawl Kicks x5, 3 sets
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Day 09
Pose 3: Fallen Dragon: 2.5 min / side
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Day 10
Pose 1: Boat Squeezers: x5 sets
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Day 10
Pose 2: CrossBow: 1 min / side, x2 sets
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Day 10
Pose 3: Broom Pole T-Spine Stretch: 2-5 min
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Day 11
Pose 1: Super Squeezer: 20 on / 10 rest x8 sets
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Day 11
Pose 2: Wild Thing: x5 rounds
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Day 11
Pose 3: L-Sit Extension: 2-5 min
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Day 12
Pose 1: Cris-Cross Crunch: 20 secs x8 rounds
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Day 12
Pose 2: Side Bow: x5 sets
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Day 12
Pose 3: Chair Backbend: 2-5 min
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Day 13
Pose 1: Super Rolls: x5 sets
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Day 13
Pose 2: Standing Wall Taps: x5 sets
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Day 13
Pose 3: Supine Arrow Pose: 2 - 5 min
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Day 14
Pose 1: Lola Lifts: x5 sets
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Day 14
Pose 2: One-Legged Bridge: x4 sets
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Day 14
Pose 3: Standing Cobra: x5 sets
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Day 15
Pose 1: Plank Steps: x20 sec, x8 sets
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Day 15
Pose 2: Pointer Crunches: x10, x2 sets
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Day 15
Pose 3: Reclining Half Hero: x2.5 min / side
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Day 16
Pose 1: Charlie Chaplin: x10 taps, x4 sets
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Day 16
Pose 2: Rainbow Toe Painting: x10, x4 sets
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Day 16
Pose 3: Pancake: 2-5 min
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Day 17
Pose 1: Tuck Boats: x5, x5 sets
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Day 17
Pose 2: Psoas Lunge: x10, x4 sets
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Day 17
Pose 3: Wall Doll: 2-5 min
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Day 18
Pose 1: Belt Bridge: x5 sets
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Day 18
Pose 2: Scissor Crunch: x10, x5 sets
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Day 18
Pose 3: 90-90 Pigeon: 3 min / side
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Day 19
Pose 1: Left-Right-Center Crunch: x5 rounds, x5 sets
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Day 19
Pose 2: Crawl High Five: x2/side, x4 sets
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Day 19
Pose 3: Half Hero Fold: 3 min / side
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Day 20
Pose 1: Plank-Forearm Ladders: x4 ladders, x5 sets
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Day 20
Pose 2: Test the Water: x3/side, x10 sets
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Day 20
Pose 3: Side Leg Stretch: 3 min / side
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Day 21
Pose 1: Kayak Crunch: x10, x4 sets
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Day 21
Pose 2: Bear Crawl: x10/strides, x10 sets
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Day 21
Pose 3: Stool Hamstring Stretch: 3 min / side
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