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Lower Back Program

The document outlines a 7-day exercise program for lower back health, detailing specific exercises and their respective sets and durations for each day. Key exercises include 45 Degree Back Extension Iso, Core Curling, Nerve Flossing, and various stretches. The program emphasizes personalized adjustments based on individual levels of ability.

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jwolffy90
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3 views4 pages

Lower Back Program

The document outlines a 7-day exercise program for lower back health, detailing specific exercises and their respective sets and durations for each day. Key exercises include 45 Degree Back Extension Iso, Core Curling, Nerve Flossing, and various stretches. The program emphasizes personalized adjustments based on individual levels of ability.

Uploaded by

jwolffy90
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Welcome To The Move Forever

Lower Back Program

Day 1

Click the exercise name to view a video


demonstration

Exercise Name Amount


45 Degree Back Extension Iso 3 sets of 15 seconds

Core Curling 2 sets of 10 seconds

Side Plank 2 sets of 10 seconds each side

2 sets of 6 at the level


Bird Dog Progressions
appropriate for you

Get A Plan Designed For You


Day 2

Exercise Name Amount


3 sets of 20 each side at the
Nerve Flossing
level appropriate for you

Day 3

Exercise Name Amount


45 Degree Back Extension Iso 3 sets of 15 seconds

QL Extension 2 sets of 12 each side

Pigeon Stretch 2 sets of 45 seconds each side

ATG Split Squat 2 sets of 8 each leg

Get A Plan Designed For You


Day 4

Exercise Name Amount


45 Degree Back Extension Iso 3 sets of 15 seconds

Core Curling 2 sets of 10 seconds

Side Plank 2 sets of 10 seconds each side

2 sets of 6 at the level


Bird Dog Progressions
appropriate for you

Seated Butterfly 2 sets of 12

Day 5

Exercise Name Amount


3 sets of 20 each side at the
Nerve Flossing
level appropriate for you

Get A Plan Designed For You


Day 6

Exercise Name Amount


45 Degree Back Extension Iso 3 sets of 15 seconds

Core Curling 2 sets of 10 seconds

QL Extension 2 sets of 12 each side

ATG Split Squat 2 sets of 8 each leg

Day 7

Exercise Name Amount


Side Plank 2 sets of 10 seconds each side

2 sets of 6 at the level


Bird Dog Pressions
appropriate for you

Seated Butterfly 2 sets of 12

Pigeon Stretch 2 sets of 45 seconds each side

Get A Plan Designed For You

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