Scribd
Upload
109 views6 pages

Bulletproof Your Low Back

Uploaded by

sven.deryck147
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
109 views6 pages

Bulletproof Your Low Back

Uploaded by

sven.deryck147
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

BULLETPROOF YOUR

LOW BACK
ACTUAL
DEMANDS
EQUIPMENT

LONG RESISTANCE BAND


LOW BACK
LEVEL 1 (WEEK 1-3)

STEP 1: FOCUS ON HIP MOBILITY


STEP 2: RELAX YOUR LOW BACK - 2 ROUNDS
SINGLE KNEE TO SEATED SUPINE
CHEST - 30 SEC TWIST - 30 SEC
(LEFT & RIGHT) (LEFT & RIGHT)

COBRA STRETCH -
CHILD POSE - 30 SEC
30 SEC

STEP 3: IMPROVE YOUR MOBILITY - 2 ROUNDS

PELVIC TILT - 15 REPS CAT COW - 15 REPS

STEP 4: INCREASE YOUR STRENGTH ENDURANCE


- 3 ROUNDS

PLANK - 45 SEC SIDE PLANK - 45 SEC


(LEFT & RIGHT)

PALLOF ISO HOLD -


HIP BRIDGE - 45 SEC 45 SEC
(LEFT & RIGHT)

BIRD DOG ISO HOLD ALTERNATING BENT LEG


- 45 SEC LOWERING - 45 SEC
(LEFT & RIGHT) (LEFT & RIGHT)
LOW BACK
LEVEL 2 (WEEK 4-6)

STEP 1: FOCUS ON HIP MOBILITY


STEP 2: RELAX YOUR LOW BACK - 2 ROUNDS
PIRIFOMIS STRETCH 1 LEG SUPINE TWIST
- 30 SEC - 30 SEC
(LEFT & RIGHT) (LEFT & RIGHT)

COBRA STRETCH -
CHILD POSE - 30 SEC
30 SEC

STEP 3: IMPROVE YOUR MOBILITY - 2 ROUNDS

CAT COW - 15 REPS


PELVIC TILT - 15 REPS

STEP 4: INCREASE YOUR STRENGTH ENDURANCE


- 3 ROUNDS

FEET ELEVATED FEET ELEVATED SIDE


PLANK - 45 SEC PLANK - 45 SEC
(LEFT & RIGHT)

1 LEG HIP BRIDGE -


PALOF PRESS - 45 SEC
45 SEC (LEFT & RIGHT)
(LEFT & RIGHT)

ALTERNATING
BIRD DOG ARM &
STRAIGHT LEG
LEG LIFT - 45 SEC
(LEFT & RIGHT)
LOWERING - 45 SEC
(LEFT & RIGHT)
LOW BACK
LEVEL 3 (WEEK 7-9)

STEP 1: FOCUS ON HIP MOBILITY


STEP 2: RELAX YOUR LOW BACK - 2 ROUNDS
KNEE TO CHEST - 2 LEGS SUPINE
30 SEC TWIST - 30 SEC
(LEFT & RIGHT) (LEFT & RIGHT)

COBRA STRETCH -
CHILD POSE - 30 SEC
30 SEC

STEP 3: IMPROVE YOUR MOBILITY - 2 ROUNDS

PELVIC TILT - 15 REPS CAT COW - 15 REPS

STEP 4: INCREASE YOUR STRENGTH ENDURANCE


- 3 ROUNDS

PLANK LEG LIFT - SIDE PLANK LEG


45 SEC LIFT - 45 SEC
(LEFT & RIGHT) (LEFT & RIGHT)

HIP BRIDGE WITH


HORIZONTAL
ALTERNATING LEG LIFT -
ROTATION - 45 SEC
45 SEC (LEFT & RIGHT)
(LEFT & RIGHT)

STRAIGHT LEG
SUPERMAN - 45 SEC
LOWERING - 45 SEC

You might also like