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	BASIC TRAINING LOW BACK PROGRAM
Exercise Homepage

This is a simple and low level program. Try to do each of these exercises three times per week. Good luck!

HAMSTRING STRETCH

QUADRATUS LUMBORUM STRETCH

CRUNCHES

BRIDGING

FUNCTIONAL SQUAT

QUADRIPED ALTERNATE ARM AND LEG

FUNCTIONAL SQUAT

Purpose: To strengthen muscles that stabilize the trunk particularly the buttocks and leg musculature; provide a means to bend without straining lower back

Start Position: Stand with feet shoulder width apart and arms held out straight and level with shoulders

Action: Bending primarily at the hips and secondarily at the knees, move
buttock posterior as if sitting in a chair

Parameters: 2 to 3 sets to fatigue with proper form

Tips: Push abdominals out to contract (i.e. as when you cough) and keep back from moving. If having difficulty, hold broomstick flush with buttocks and between shoulder blades and bend at the waist without losing contact with the stick.

Purpose:	To strengthen muscles that stabilize the trunk particularly the buttocks and leg musculature; provide a means to bend without straining lower back
Start Position:	Stand with feet shoulder width apart and arms held out straight and level with shoulders
Action:	Bending primarily at the hips and secondarily at the knees, move buttock posterior as if sitting in a chair
Parameters:	2 to 3 sets to fatigue with proper form
Tips:	Push abdominals out to contract (i.e. as when you cough) and keep back from moving. If having difficulty, hold broomstick flush with buttocks and between shoulder blades and bend at the waist without losing contact with the stick.