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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

Purpose: To strengthen trunk stabilizing musculature particularly the back and buttocks

Start Position: Get on your hands and your knees with low back slightly arched, keep your head and upper back in level plane (as if holding bowl of soup on your head)

Action: Slowly lift your left arm and your right leg out parallel with floor without moving your trunk; return to the floor; repeat the same sequence with your right arm and left leg

Parameters: 2 to 3 sets to fatigue with proper form; hold upper position one full second

Tips: Push abdominals out to contract (i.e. as when you cough); back should not move with this exercise. Balance dowel rod across low back to determine if trunk is remaining stabilized during extremity movement.

Purpose:	To strengthen trunk stabilizing musculature particularly the back and buttocks
Start Position:	Get on your hands and your knees with low back slightly arched, keep your head and upper back in level plane (as if holding bowl of soup on your head)
Action:	Slowly lift your left arm and your right leg out parallel with floor without moving your trunk; return to the floor; repeat the same sequence with your right arm and left leg
Parameters:	2 to 3 sets to fatigue with proper form; hold upper position one full second
Tips:	Push abdominals out to contract (i.e. as when you cough); back should not move with this exercise. Balance dowel rod across low back to determine if trunk is remaining stabilized during extremity movement.