Part 3: Working Out

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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
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Reps: 10 x 3 sets
Rest: 30 seconds in between sets

Exercise 2:

Normal: Bird Dog

Video Demo
Picture Demo
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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
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Reps: 10 x 3 sets
Rest: 30 seconds in between sets

Exercise 3:Cat Camel (Stretch)

Video Demo
Picture Demo
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Reps: 12 x 1 set
Rest: -

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