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Back Workout 14

Back Workout 14

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Back Workout 14

  • Complete in one circuit with minimal rest in between exercises.
  • Rest 1-2 min and the complete circuit a 2nd time.

Single Leg Supine Bridge

1. Start by lying on top of a stability ball with your upper back.
2. Create a table top with your trunk. Knees should be bent at 90 degrees and your trunk parallel to the floor.
3. Maintain this table top by contracting your abs, and glutes.
4. Raise one leg off the floor maintaining the table top position and extend the knee.
5. Return to the starting position and repeat with the other leg.

Ball Crunch with band

1. Start by lying on top of the ball with the small of your back towards the top of the ball.
2. Place the stability ball in such a position so that the band is behind your head to start the movement. Crunch up and keep your hands and the band behind your head.
3. Return to the starting position and repeat for the desired repetitions.

BOSU Quadruped Arm/Leg Raise

1. Get on all fours with knees evenly spaced on top of BOSU and hands on the ground. Straighten one leg until it is parallel to the floor and balance touching toe of bent leg to the ground to help balance.
2. When you feel stable, lift the opposite arm and hold, using abs to stabilize.
3. Switch sides and repeat for required repetitions.

Prone Knee Tuck on ball

1. Start in a push up position with your feet on top of a stability ball.
2. Slowly bring your knees in towards your chest and then return to the starting position.
3. When your legs are extended make sure to keep your hips parallel with your body and do not let them sag towards the ground.

Straight Leg Leg Lift

1. Start by lying on your back with your legs perpendicular to the floor holding a stability ball in between your legs.
2. Keeping your abs tight and your lower back in a neutral position slowly lower the ball towards the floor.
3. Once you reach the floor return to the starting position and repeat.
4. If you find that your lower back is coming up off the floor shorten the range of motion until your abdominal muscles get stronger.

Leg knee drive with stability ball

1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

Back Workout 13

Back Workout 13

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Healthy Back Workout 13

  • Complete in one circuit with minimal rest in between exercises.
  • Rest 1-2 minutes and then complete circuit a 2nd time.

Prone Knee Tuck side to side

Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.

Same Side Superman

1. Start position: Lie face down on ball with hands down at sides. Raise left arm and left leg off floor.
2. Return to start position and repeat with the other side.

Alternating Single Leg Bridge

Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift one foot off of the ball and hold for 1-2 seconds.
Return to the starting position and repeat with the other leg.

3 point rollout on ball

1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.

Reverse Hyper on Ball and Bench

1) Start position: Lie face down on bench with hips and legs off ball. Grasp underside of bench or grasp handles (if applicable). With knees slightly bent, raise legs to parallel with the floor.
2) Return to start position.
3) Remember to keep head and back straight in a neutral position throughout movement – hyperextension may cause injury. To decrease intensity, bend knees to 90° and perform movement.

Back Workout 12

Back Workout 12

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Healthy Back Workout 12

  • Complete in one circuit with minimal rest in between exercises.
  • Rest 1-2 minutes and then complete the 2nd circuit.

Slams

Stand with feet parallel and knees slightly bent.
Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Start Position: Hold medicine ball with your arms extended over your right shoulder.
In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

Side Flexion w/ Medicine and Stability Ball

Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.

Over the Back Toss

1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

One Leg V-Up

1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3) Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Diagonal Chop

Starting Position: Start with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Medicine Ball Back Extension

1. Position body face down on apparatus placing hips and ankles on respective pads.
2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Hold a medicine ball against your chest.
3. Start position: Back should be parallel to ground with knees slightly bent.
4. Lower body until legs and hip are approximately at 90°.
5. Return to start position.
To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Back Workout 11

Back Workout 11

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Healthy Back Workout 11

  • Complete in one circuit with minimal rest in between circuits.
  • Rest 1-2min and then complete the circuit a 2nd time.

Superman

1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

Incline Hip Raise

Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.

Lying Side Crunch

1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.

Air Bike Crunches

1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.

Zercher Good Mornings

1. Stand in an upright position and place a barbell in the crease of your elbows. Bend your arms to less than 90 degrees to create this crease.
2. Holding the barbell in your arms bend forward at the waist to about 45 degrees.
3. Stand back up to an upright position and repeat. Remember to keep your legs straight throughout the movement.

Back Workout 10

Back Workout 10

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Back Workout 10

  • Complete in one circuit with minimal rest in between exercises.
  • Rest 1-2 minutes and complete the circuit a 2nd time.

Supine trunk rotation with toning bar

1. Lie on your back on a ball so that the ball is under your upper back.
2. Hold a toning bar up above your chest keeping your arms straight.
3. Holding this position rotate your shoulders and arms to the side so that your shoulders are 90 degrees to your hips.
4. Return to the starting position and repeat to the other side. Try to keep your hips facing the ceiling during the entire movement. Do not rotate your hips.

Prone Opp Arm Opp Leg Raise on ball

1. Lie on your stomach across the top of the stability ball.
2. Simultaneously raise your left leg up with your right arm.
3. Return to the starting position and repeat with the other leg and arm.
4. Focus on controlling the movement.

Crunch on ball with toning bar

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands on chest holding a toning bar. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Back Extension

1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Bentover Trunk Rotation

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold toning bar on shoulders.
3) Rotate shoulders side to side by rotating your trunk.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.