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    Lower-Back Friendly Core

    Lower-Back Friendly Core

    Core & Abs
    Intermediate
    3 routines

    Spine-safe intermediate core plan emphasizing anti-extension, anti-rotation, and glute strengthening to support the lower back.

    Routines

    Day 1 — Stability & Glutes

    Anti-extension core work plus glute activation for lumbar support.

    Intermediate
    43 mins
    126 Kcal
    Dead Bug

    Dead Bug

    3 sets
    12 reps
    60s rest
    Bird Dog

    Bird Dog

    3 sets
    10 reps
    60s rest
    Resistance Band Glute Bridge

    Resistance Band Glute Bridge

    3 sets
    12 reps
    60s rest
    Hip Thrusts

    Hip Thrusts

    3 sets
    12 reps
    60s rest
    Band vertical Pallof Press

    Band vertical Pallof Press

    3 sets
    0 reps
    45s rest
    Lateral Side Plank

    Lateral Side Plank

    3 sets
    0 reps
    45s rest
    Plank arm lifts

    Plank arm lifts

    3 sets
    10 reps
    60s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    2 sets
    0 reps
    30s rest

    Day 2 — Anti-Rotation & Hips

    Resisted hinge patterns and lateral hip work with core stability.

    Intermediate
    41 mins
    92 Kcal
    Band Good Morning

    Band Good Morning

    3 sets
    10 reps
    75s rest
    Reverse Hyper on Flat Bench

    Reverse Hyper on Flat Bench

    3 sets
    12 reps
    60s rest
    Resistance Band Side Walk

    Resistance Band Side Walk

    3 sets
    0 reps
    45s rest
    Side Bridge Hip Abduction

    Side Bridge Hip Abduction

    3 sets
    12 reps
    60s rest
    Resistance Band Kneeling Side Plank

    Resistance Band Kneeling Side Plank

    3 sets
    0 reps
    45s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    60s rest
    Cat Stretch

    Cat Stretch

    2 sets
    0 reps
    30s rest
    Lying Knee To Chest Stretch

    Lying Knee To Chest Stretch

    2 sets
    0 reps
    30s rest

    Day 3 — Posterior Chain & Planks

    Glute/ham focus with anti-extension and lateral stability finishers.

    Intermediate
    42 mins
    88 Kcal
    Band straight leg deadlift

    Band straight leg deadlift

    3 sets
    10 reps
    75s rest
    Single Leg Hip Thrusts

    Single Leg Hip Thrusts

    3 sets
    10 reps
    75s rest
    Bird Dog

    Bird Dog

    3 sets
    10 reps
    60s rest
    Band vertical Pallof Press

    Band vertical Pallof Press

    3 sets
    0 reps
    45s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    3 sets
    0 reps
    45s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    60s rest
    Sphinx

    Sphinx

    2 sets
    0 reps
    30s rest
    Seated Glute Stretch

    Seated Glute Stretch

    2 sets
    0 reps
    30s rest
    Back to Core & Abs

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