Fysiio
Home exercise programroutine · 4 exercises · ~8 min
Low Back · Week 3 — Load It
Strengthen the whole posterior chain and the hinge pattern.
lower backstrength
Tap an exercise to look at it, or start the guided run.
- 1▸ Guided
Dead Bug
6 reps each side · 30s rest
- 2▸ Guided
Superman
8 reps · 30s rest
- 3▸ Guided
Glute Bridge
10 reps · 30s rest
- 4▸ Guided
Standing Hip Hinge
8 reps
Guide options
1
Dead Bug
6 reps · rest 30s after
- · RIGHT arm + LEFT leg extend together
- · "Reach long" — not high or fast
2
Superman
8 reps · rest 30s after
- · Float arms and legs a few inches up
- · Reach LONG, not high
3
Glute Bridge
10 reps · rest 30s after
- · Drive through the heels
- · Squeeze glutes at the top
4
Standing Hip Hinge
8 reps
- · Push the hips straight back
- · Back stays flat — hinge, don't bend
Generated by Fysiio · 4 exercises · ~8 min
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