Free personalized workout plan

Lower Back Rehab Workout Program

By Suman Roy

Experience

Beginner (1-2 years)

Days per week

1 day

Time

76 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Description

Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and th

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Equipment

Bodyweight

Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

76 minutes

Genders

Female, Male

Days per week

1 day

Goals

Gain Strength (Female | Male)
Description

Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and th

Show More

Equipment

Bodyweight

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1



ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)2 - 3 sets30 - 60s15s
2. Single Leg Hip Bridge2 - 3 sets30 - 60s15s
3. Glute Kickback
Glute Kickback
2 - 3 sets15 - 20 reps15s
You can do this on floor or standing.Do 15-20 reps each side.
4. Bird Dog2 - 3 sets30 - 60s15s
5. Plank2 - 3 sets30 - 60s15s
6. Plank to Upward Dog2 - 3 sets30 - 60s15s
7. General Side Plank
General Side Plank
2 - 3 sets30 - 60s15s
8. Superman from Floor2 - 3 sets30 - 60s15s

Date Created: 12/13/18, 2:29 AM


Last Updated: 2/13/20, 7:38 PM

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