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Beginner Workout

Lower Back

Beginner   22 minutes

Target Areas: Volledig Lichaam

Equipment: Oefenmat

Eric Dingeldein
 		    Added By Eric Dingeldein
Lower Back
Tags
Bodyweight Workouts Full Body Workouts

Exercises

Set 1: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minute
Liggende Supermans
Liggende Supermans
1 minute
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 reps
Rust
Rust
30 seconds

Set 2: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minute
Liggende Supermans
Liggende Supermans
1 minute
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 reps
Rust
Rust
30 seconds

Set 3: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minute
Liggende Supermans
Liggende Supermans
1 minute
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 reps
Rust
Rust
30 seconds

Set 4: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 reps
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 secs
Lunges
Lunges
20 reps
Rust
Rust
30 seconds

Set 5: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 reps
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 secs
Lunges
Lunges
20 reps
Rust
Rust
30 seconds

Set 6: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 reps
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 secs
Lunges
Lunges
20 reps
Rust
Rust
30 seconds

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