4 Week, 2 Session Lower back stability and strength routine. Improve your position, and reduce the risk of lower back aggravation with this 3-dimensional lower back routine targeting the anterior, posterior and lateral core. Train your core to brace, protect, transfer force, and perform. This 4 week program builds linearly in volume over 3 weeks, with a deload the 4th week. To be used as prehab, recovery, and maintenance.
FeaturesA
Crocodile Breathing Coached
1 x 10
B1
Cat/Cow
3 x 10
B2
Hand Supported 90/90
3 x 10
B3
deadbugs
3 x 10
B4
Glute Bridges
3 x 10
B5
side lying bridge
3 x 10
B6
birddog
3 x 10
A
Angry Cat Breathing
1 x 10
B1
Rocking
3 x 10
B2
straight leg glute bridge
3 x 10
B3
split stance side plank
3 x 0:30
B4
4 Point Plank
3 x 0:30
B5
Plank Shoulder Taps
3 x 10