A series of 8 workouts of 20 min. each to help you reinforce your lower back.
The first 2 workouts are focussed on flexibility and the 6 other are focussed on reinforcement with a progression in terms of intensity and challenge.
To achieve the best results, we suggest you follow the order of the classes with 2 classes per week.
This first class is focussing on mobility and flexility.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- cat cow,
- double knee to chest,
- knee hug,
- figure 4,
- clamshell bridge,
- spinal twist,
- alt. back leg raises,
- opposite arm and leg raises,
- scorpion twist,
...
This second class is focussing on mobility and flexility.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- cat cow,
- prone extension forearm,
- prone extension on palms,
- child’s pose,
- seated spinal twist,
- knee hug,
- spinal twist,
- standing side bend.
Meet with Tr...
This third class will start with lower back reinforcement exercises with moderate intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- kneeling plank,
- side plank,
- back plank,
- seat up,
- knee swing,
- leg lifts,
- bicycle,
- heel taps,
- elbow plank
Meet with ...
This fourth class will offer lower back reinforcement exercises with moderate intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- kneeling plank,
- elbow plank,
- side plank,
- back plank,
- heel taps,
- bicycle crunches,
- russian twist,
- straight leg crunches,
-...
This fifth class will offer lower back reinforcement exercises with moderate to high intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- straight leg crunches,
- heel taps,
- leg lifts,
- leg swings,
- seated crunches,
- elbow to knee crunches,
- kneeling elbow pla...
This sixth class will offer lower back reinforcement exercises with moderate to high intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- bicycle crunches,
- heel taps,
- leg swing,
- leg raises,
- straight leg crunches,
- side plank,
- scissors,
- knee to elbow pla...
This seventh class will offer lower back reinforcement exercises with an increasing intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- straight leg crunches,
- heel taps,
- leg lifts,
- leg swings,
- seated crunches,
- elbow to knee crunches,
- kneeling elbow plan...
This last class of the program will offer lower back reinforcement exercises with a high intensity.
instructor: Tresor
equipment: a mat
in this class, you will perform:
- open legs crunches,
- leg lifts,
- extended arm side plank,
- bear plank with hip pulses,
- windshield wiper,
- knee to elbo...
