Lower Back Friendly Core Workout Plan
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
42 mins
155 Kcal
Day 2 — Anti-Rotation & Hips
Resisted hinge patterns and lateral hip work with core stability.
Intermediate
39 mins
137 Kcal
Day 3 — Posterior Chain & Planks
Glute/ham focus with anti-extension and lateral stability finishers.
Intermediate
39 mins
133 Kcal
