Lower-Back Friendly Core

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

1. Dead Bug

   3 sets

   12 reps

   60s rest

2. Bird Dog

   3 sets

   10 reps

   60s rest

3. Resistance Band Glute Bridge

   3 sets

   12 reps

   60s rest

4. Hip Thrusts

   3 sets

   12 reps

   60s rest

5. Band vertical Pallof Press

   3 sets

   0 reps

   45s rest

6. Lateral Side Plank

   3 sets

   0 reps

   45s rest

7. Plank arm lifts

   3 sets

   10 reps

   60s rest

8. Kneeling Hip Flexor Stretch

   2 sets

   0 reps

   30s rest

Resisted hinge patterns and lateral hip work with core stability.

1. Band Good Morning

   3 sets

   10 reps

   75s rest

2. Reverse Hyper on Flat Bench

   3 sets

   12 reps

   60s rest

3. Resistance Band Side Walk

   3 sets

   0 reps

   45s rest

4. Side Bridge Hip Abduction

   3 sets

   12 reps

   60s rest

5. Resistance Band Kneeling Side Plank

   3 sets

   0 reps

   45s rest

6. Hollow Hold

   3 sets

   0 reps

   60s rest

7. Cat Stretch

   2 sets

   0 reps

   30s rest

8. Lying Knee To Chest Stretch

   2 sets

   0 reps

   30s rest

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

1. Band straight leg deadlift

   3 sets

   10 reps

   75s rest

2. Single Leg Hip Thrusts

   3 sets

   10 reps

   75s rest

3. Bird Dog

   3 sets

   10 reps

   60s rest

4. Band vertical Pallof Press

   3 sets

   0 reps

   45s rest

5. Lateral Side Plank (bent leg)

   3 sets

   0 reps

   45s rest

6. Hollow Hold

   3 sets

   0 reps

   60s rest

7. Sphinx

   2 sets

   0 reps

   30s rest

8. Seated Glute Stretch

   2 sets

   0 reps

   30s rest