SPA RITUAL 55 min.

REFRESHMENT

RITUAL
eat fresh vegetables (carrots, cucumber,
Emotional Shower 2 min. Turkish Bath 10 min.
olives). Drink lemon water or chai-tea.
Warm orange-scented water. Use a Seated position adding self treatment
bodypeeling if possible. performing head and facial massage.
PREPARATION Breath deeply. TREATMENT
Nutrition Oil massage
Drink a Help Your Back smoothie. eat a Sauna 10 min. Emotional Shower 1 min firm and strong massage on feet and
mix of avocado, apples, lime, cucumber, Lay down on your towel, close your Cool lemon-scented water. legs. Medium strong and individual on
(soy)milk and celery. The mix of eyes and breath deeply. Relax the the back and shoulders.
mind. Use a facial mask if possible.
vegetables and fruit with an avocado
base with (soy)milk gives you a RELAX
strengthening smoothie. Cold Cave 2 min. Walk 10 min
Massage ice over your body. Focus on Walk through the Kneipp bath cold and After the treatment return to the relax
your stomach and thights. warm. area and rest for 5-10 minutes.
Relax 5 min
Rest for 5 minutes in order to relax your
body and mind to prepare for the SPA Jacuzzi 15 min. Rest 5 min.
ritual. Focus on your breathing, inhale Hydromassage focusing on your Return to the Relaxing Area
and exhale through your nose. Relax stomach and thights.. and rest.
your face. Close your eyes. Find the
rhythm of your breath and let go of all
of your thoughts.

Disclaimer: The suggestions are mere indications and Technogym cannot be

held liable due to the complete lack of knowledge of the state of health and
physical fitness of each user. Technogym declines any responsibility deriving
from careless exercise or carried out without medical supervision.

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GLUE GLUE
 GYM
WORKOUT
THE BENEFITS
With this training programme you will
have the possibility to target the muscles
of your body that protect your lower back:
abdominals and lumbars. Having those
muscles sufficiently strong and flexible,
you will be able to prevent injuries and
pain in your lower back.

01 02 03
WORKOUT RECLINE 10 min. STRETCHING 2 min. DUMBBELLS 3 min.
Warm Up Quadriceps Obliques

08 07 06 05 04
STRETCHING 2 min. STRETCHING 2 min. DUMBELLS 2 min. STRETCHING 2 min. LAT MACHINE 3 min.
Hamstring Standing Hip Flexors (iliopsoas) Crunch Lower Back (erector spinae) Pull Down

It’s possible to change the equipment suggested in the training programme if not available. Select an exercise or equipment that simulates the same movement.
Select an intensity and resistance level which allows you to complete the recommended time, sets and repetitions without reaching a high effort level.
For more information ask your trainer or visit www.technogym.com