ABT Squat
Low Back Aid
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1m 58s
3 sets of 10 reps
Ideally 3s in the bottom (breathing into the lower back) and 3s at the top (breathing into the side body and lower back)
*It's really important to try and gain upper back tension here.
Up Next in Low Back Aid
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Lat & Upperback Rotation Straddle
3 sets of 1 min per movement for BOTH the lat and upper back (that's 2 minutes total per side) 1 min lat focus 1 min upper back focus
Learning to engage that lat and upper back without the shoulder jutting forward will be crucial for your shoulders health long term.
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Dead Man
3 sets of a 1 minute hold. Don't let the pelvis tilt forward. If you keep it tucked you'll notice the core engage, and hamstrings come to the party as well. You should not feel this in your lower back, if you do you are over extended. Breath into low belly NOT chest / shoulders / neck
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Supinated Banded Knee Tuck
3 sets of 30-60s of reps. It's all about maintaining a tucked pelvis which in this case will put you more natural. We are essentially learning how to move the leg ON the hips without the hips/lower back moving. Inhale as you go out, exhale as you tuck in.
