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LOW BACK EXERCISES FOR RELIEF AND STRETCHING

DID YOU KNOW?

Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. A stronger core helps to increase stability while decreasing your chances of getting injured, and improve overall function, mobility and functionality. 


Your back is essentially the foundation of your body's frame work.DID YOU KNOW?

AB/ CORE WORKOUT

4 Sets - Reps: 15ea or 15

IT'S POSSIBLE

BE MOTIVATED - BE ENCOURAGED - BE INSPIRED

LEG WORKOUT GLUTES/ HAMSTRINGS

4 SETS/ 15REPS

SLED 50YRDS


FINISH WITH 5 MILE RUN

30 MINUTE TOTAL BODY WORKOUT

 NOTE: REPEAT 5x's - BREAK AS NEEDED  

30 MINUTE TOTAL BODY WORKOUT

 NOTE: REPEAT 5x's - BREAK AS NEEDED 

30 minute TOTAL BODY WORKOUT

NOTE: REPEAT 5x's - BREAK AS NEEDED

30 minute total body workout

NOTE: REPEAT 5x's - BREAK AS NEEDED

BOXING 101 with ALLY - "A1"

JAB's and COMBO's

Leg Day

Leg Day Combo

HOME WORKOUT

Want to workout in the comforts of your home? Well check out this video. 


All you need is a set of resistance bands. For the step ups, you can use your stairs.


Repeat 3x's in its entirety. 


Enjoy!

How To Perform A Goblet Squat With A KettleBell

Note: You can use any weighted item to perform this Goblet Squat

Band Lat. Pull Down From Kneeling Position

Note: This can also be done from a standing position.

How To Do A Glute Bridge

Note: Squeeze glutes hard at the top of lift. Hold for a 3 count

Side Band Shuffle

Note: Chest high and butt low!

SINGLE ARM SNATCH

NOTE: KEEP DUMBELL CLOSE TO BODY

ISOLATED CORRECTIVE EXERCISE MOVEMENTS

Corrective Exercise/ Isolation Exercises


When it comes to corrective exercise... isolated movements are great for identifying the muscle movement patterns. With this a better game plan can be prescribed to correct.  


4 phases:
•Inhibition: release tension or decrease activity of overactive muscles

•Lengthening: Static stretching

•Activation: Increases muscle activity of underactive muscles/ tissues

•Integration: The retraining of all and promote synergistic muscular function.

CORRECTIVE/ ISOLATED MOVEMENTS

Corrective Exercise/ Isolation Exercises

When it comes to corrective exercise... isolated movements are great for identifying the muscle movement patterns. With this a better game plan can be prescribed to correct.  

4 phases: •Inhibition: release tension or decrease activity of overactive muscles

•Lengthening: Static stretching

•Activation: Increases muscle activity of underactive muscles/ tissues

•Integration: The retraining of all and promote synergistic muscular function.

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