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Description

Core workout. Specifically for those who suffer from lower back pain. Start with your dynamic stretch warm up. Then begin with standing exercises before moving to the ground. 30 sec rest in between sets.


Exercises

Set 1: 4 rounds
Cross Knees to Elbows
Effort: Light
Cross Knees to Elbows
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
High Knee Obliques
Effort: Moderate
High Knee Obliques
30 seconds
Rest
Rest
30 seconds

Set 3: 4 rounds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
30 seconds
Rest
Rest
30 seconds

Set 4: 4 rounds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
30 seconds

Set 5: 4 rounds
Ball Mountain Climbers
Ball Mountain Climbers
30 seconds
Rest
Rest
30 seconds

Set 6: 4 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
30 seconds

Set 7: 4 rounds
Legs Up Position
Legs Up Position
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Elliptical Machine
Resistance: Light
Effort: Light
Elliptical Machine
10 minutes


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