Alternating Superman
Sets: 3 Reps: 12 each side
Set-Up
• Begin by lying prone on the floor
Performance
• Lift one arm and simultaneously lift the opposite leg off the ground
• Emphasize squeezing the glutes at the top of the movement and hold for 2 seconds
• Alternate each side
LOW BACK STRENGTH
Good Morning
Sets: 3 Reps: 10
Set-Up
• Begin by standing with your feet shoulder width apart and knees slightly bent, keeping arms across the chest
Performance
• Hinge at the hips and begin to drive the glutes back
• Continue to drive the hips/glutes back and bring your chest as close to parallel towards the floor
• Squeeze the glutes and drive the hips forwards to return to starting position
LOW BACK STRENGTH
Back Extension
Sets: 3 Reps: 10
Set-Up
• Place your feet within the glute ham raise machine, ensure that hips are slightly above the edge of pad
Performance
• Squeeze the glutes to lift your torso up until it is parallel to the floor keeping it straight with the rest of your
body
• Slowly lower the torso and repeat
LOW BACK STRENGTH
Weighted Back Extension
Sets: 3 Reps: 10
Set-Up
• Begin by placing your feet into the foot holder, let your hips and upper body hang off the edge, and grab a
weight plate to hold tight against your chest
Performance
• Squeeze the glutes to lift your torso up until it is parallel to the floor keeping it straight with the rest of your
body
• Slowly lower the torso and repeat
LOW BACK STRENGTH
RDL
Sets: 3 Reps: 10
Set-Up
• Begin by holding a barbell below the hips, feet should be set shoulder width apart, and knees slightly bent
Performance
• Hinge at the hips and begin to drive the glutes back while lowering the barbell against the legs
• Continue to drive the hips/glutes back until the barbell reaches a couple inches below the knees
• Squeeze the glutes and drive the hips forward towards the starting position
LOW BACK STRENGTH
Stability Ball Hyperextension
Sets: 3 Reps: 10
Set-Up
• Begin by lying down on a stability ball with your hips on the ball and you legs hanging off
• The balls of your feet should press against the floor to keep your balance
Performance
• Raise your upper body by bending at the waist and lower back
• Contract the back and hold at the top for 2 seconds, then lower your upper body back down
LOW BACK STRENGTH
Reverse Hyper
Sets: 3 Reps: 15
Set-Up
• Place the stomach on top of the pad on the GHR machine, hold onto the handles at the top and let the legs
hang off
Performance
• While keeping feet together, squeeze the glutes to raise the legs to a parallel position with the ground.
• Slowly bring your legs back down and repeat
LOW BACK STRENGTH
Bird Dog
Sets: 3 Reps: 15 each side
Set-Up
• Begin on all fours on the ground
Performance
• Reach one arm forward and kick the opposite side leg back and hold for 2 seconds, while maintaining the
hips square
• Bring the arm and leg back to starting position and repeat for the opposite arm/leg
LOW BACK STRENGTH
Weighted Hip Raise
Sets: 3 Reps: 15 reps
Set-Up
• Begin lying on your back with your knees bent, and feet flat on the ground
• Place a weight on top of the hips
Performance
• Raise your hips and back off the ground, ensure that weight shifts towards shoulders as you raise the hips
• Squeeze the glutes at the top for 2 seconds, lower hips and repeat
LOW BACK STRENGTH
Prone Earthquake
Sets: 3 Reps: 30 second hold
Set-Up
• Begin by placing your feet into the foot holder of the glute ham raise machine
Performance
• Brace your core and back keep the torso parallel to the ground and maintain a straight posture with the
lower body and hold for time
LOW BACK STRENGTH
