Core and back exercise plan phase I Core and back
Daiy routine
Session Exercise Reps/Sets Session
Morning Pelvic Tilt 10 reps Morning
Diaphr breathing 1 min
Dead bug 2 x 10 reps
Superman 2 x 10 reps
Glute Bridge 2x10 reps
Side plank 2x30 sec/side
Standing March 1 min
Knee to chest(single) 30 sec/side
Supine twist 30 sec/side
Afternoon Pelvic Tilt 10 reps Afternoon
Diaphr breathing 1 min
forearm plank 3 x 30 sec
Glute bridge w/march 2 x 10 reps
Dead bug 2 x 10 reps
Superman 2 x 8 reps
Cobra stretch 3 x 10 reps
Piriformis stretch 30sec/side
Evening Hot bath 15min Evening
Diaphr breathing 1 min
Nerve flossing 1 min / leg
Double knee to chest 1 min
Baby pose 1 min
Cobra press-up 3 x 10 reps
Traction 5 x 15 sec
Chair lean decomp 1 min
Core and back exercise plan phase IV Core and back
Daiy routine
Session Exercise Reps/Sets
Morning Wall sit 3 x 30 sec
Standing Leg Raise 2 x 20 reps
Split Squat 2 x 10 reps
Single-leg Glute Bridge 2 x 20 reps Stretching
Dead bug w/hold 2 x 20 reps
Side plank 2 x 60 sec/side Releasing
Standing march 150 rep Strengtening
Standing Hip Circle 2 x 20 reps
Knee to chest(single) 30 sec/side
Thoracic Open Book 2 x 20 rep
Afternoon Pelvic Tilt w/heel slide 10 reps
Diaphr breathing 1 min
Leg circle 2 x 20 reps C
Split Squat 2 x 10 reps
forearm plank 2 x 60 sec
Single-leg Glute Bridge 2 x 20 reps
Dead bug w/hold 2 x 20 reps
Farmer's walk 2 x 20 steps
Bird Dog 2 x 20 reps
Cobra stretch 3 x 10 reps
Piriformis stretch 30sec/side
Evening Hot bath 15min
Z-lie breathing 2 min
Nerve flossing 1 min / leg
Double knee to chest 1 min
Baby pose 1 min
Cobra press-up 3 x 10 reps
Traction 5 x 1 min
Chair lean decomp 1 min
Core and back exercise plan phase II Core and back exercise
Daiy routine Daiy routine
Exercise Reps/Sets Session Exercise
Pelvic Tilt + 5 sec hold 10 reps Morning Pelvic Tilt w/heel sl
Diaphr breathing 1 min Diaphr breathing
Dead bug 2 x 15 reps Dead bug w/hold
Superman 2 x 15 reps Superman
Glute bridge w/march 2x15 reps Glute Bridge
Side plank 2x45 sec/side Side plank w/leg ilf
Standing March w/OH 1 min Standing Hip Circle
Knee to chest(single) 30 sec/side Knee to chest(singl
Supine twist 30 sec/side Supine twist dynam
Afternoon Pelvic Tilt + 5 sec hold 10 reps Afternoon Pelvic Tilt w/heel sl
Diaphr breathing 1 min Diaphr breathing
forearm plank 2 x 45 sec forearm plank
Glute bridge w/march 2 x 15 reps Glute bridge w/mar
Dead bug w/wall 2 x 15 reps Dead bug w/hold
Superman 2 x 15 reps Superman
Cobra stretch 3 x 15 reps Cobra stretch
Piriformis stretch 30sec/side Piriformis stretch
Hot bath 15min Evening Hot bath
Diaphr breathing 1 min Diaphr breathing
Nerve flossing 1 min / leg Nerve flossing
Double knee w/rotation 1 min Double knee w/rota
Baby pose 1 min Baby pose
Cobra press-up 3 x 15 reps Cobra press-up
Traction 5 x 15 sec Traction
Chair lean decomp 1 min Chair lean decomp
Core and back exercise plan phase V
Daiy routine
Exercise Reps/Sets
Warm-up
Standing March 200
Piriformis
Stretching 4-Shoulder pull 30sec / side
4-chest pull 30sec / side
Releasing Fascia gun 1min / side
Strengtening Clam Shell 20rep / side
Side plank 1min / side
Prone leg lift 20rep / side
Seated twist 30sec / side
Windshield wiper 20rep
Scissor stretch 30sec / side
Core Strength
Deadbug 20rep/side
Glute bridge with ball 20rep
Leg lift with ball 2 x 8rep
Forearm planking 2 x 1min
Split squat 10rep/side
Cool down
Double knee to chest 30sec
Open book 20rep/side
Z-lie with ball 2x30sec
back exercise plan phase III
Daiy routine
Exercise Reps/Sets
Pelvic Tilt w/heel slide 10 reps
Diaphr breathing 1 min
Dead bug w/hold 2 x 20 reps
Superman 2 x 20 reps
Glute Bridge 2x20 reps
Side plank w/leg ilft 2 x 60 sec/side
Standing Hip Circle 2 x 20 reps
Knee to chest(single) 30 sec/side
Supine twist dynamic 30 sec/side
Pelvic Tilt w/heel slide 10 reps
Diaphr breathing 1 min
forearm plank 2 x 60 sec
Glute bridge w/march 2 x 20 reps
Dead bug w/hold 2 x 20 reps
Superman 2 x 20 reps
Cobra stretch 2 x 20sec
Piriformis stretch 30sec/side
15min
Diaphr breathing 1 min
Nerve flossing 1 min / leg
Double knee w/rotation 1 min
Baby pose 1 min
Cobra press-up 2 x 30sec
5 x 15 sec
Chair lean decomp 1 min