Workout Routine

Lower Back and Glutes Stretch and Strengthening

by sorbgod

Daily routine for Lower Back and Glutes Stretch and Strengthening

Workouts

Day 1

Reverse Lying Knee Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Reverse Lying Knee Stretch

1 sets

Lying Knee to Chest Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Lying Knee to Chest Stretch

1 sets

Lying Knee to Opposite Chest Stretch

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Lying Knee to Opposite Chest Stretch

1 sets

Lying Single Leg Raise Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lying Single Leg Raise Stretch

1 sets

Cat Camel

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Cat Camel

1 sets

Bird Dog Hold

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec
5
10 sec

Bird Dog Hold

5 sets

McGill Curl Up

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec
5
10 sec

McGill Curl Up

5 sets

Deadhang

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Deadhang

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
65% TM
3
100 sec

farmer's carry

1 sets

Day 2

Reverse Lying Knee Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Reverse Lying Knee Stretch

1 sets

Lying Knee to Chest Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lying Knee to Chest Stretch

1 sets

Lying Knee to Opposite Chest Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lying Knee to Opposite Chest Stretch

1 sets

Lying Single Leg Raise Stretch

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Lying Single Leg Raise Stretch

1 sets

dead bugs

Set
Reps
Rest time
1
10
100 sec

dead bugs

1 sets

glute bridge

Set
Time
Rest time
1
180 sec
100 sec

glute bridge

1 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

side plank

6 sets

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Palloff Press

3 sets