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Part 3: Working Out

Lower Back

Exercise 1:
Normal: Contralateral Superman
Video Demo
Picture Demo
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Reps: 10 x 3 sets
Rest: 30 seconds in between sets
Easier: Superman (Hold it THERE!)
Video Demo
Picture Demo
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Reps: 3 (10 seconds of hold each)
Rest: 30 seconds in between reps
Hard: Standard Superman
Video Demo
Picture Demo
image.png
Reps: 10 x 3 sets
Rest: 30 seconds in between sets
Exercise 2:
Normal: Bird Dog
Video Demo
Picture Demo
image.png
Reps: 10 x 3 sets
Rest: 30 seconds in between sets
Easier: Quadrupled with Leg Lift
Video Demo
Picture Demo
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Reps: 10 x 3 sets
Rest: 30 seconds in between sets
Harder: Fire Hydrant in and out
Video Demo
Picture Demo
image.png
Reps: 10 x 3 sets
Rest: 30 seconds in between sets
Exercise 3:Cat Camel (Stretch)
Video Demo
Picture Demo
image.png
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Reps: 12 x 1 set
Rest: -

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