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booster series - lower back reinforcement program

booster series - lower back reinforcement program

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.

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booster series - lower back reinforcement program
  • lower back reinforcement series - week 1 class 1
    22:07
    lower back reinforcement series - week 1 class 1

    lower back reinforcement series - week 1 class 1

    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,
    ...

  • lower back reinforcement series - week 1 class 2
    20:45
    lower back reinforcement series - week 1 class 2

    lower back reinforcement series - week 1 class 2

    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...

  • lower back reinforcement series - week 2 class 1
    19:36
    lower back reinforcement series - week 2 class 1

    lower back reinforcement series - week 2 class 1

    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 ...

  • lower back reinforcement series - week 2 class 2
    21:33
    lower back reinforcement series - week 2 class 2

    lower back reinforcement series - week 2 class 2

    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,
    -...

  • lower back reinforcement series - week 3 class 1
    19:31
    lower back reinforcement series - week 3 class 1

    lower back reinforcement series - week 3 class 1

    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...

  • lower back reinforcement series - week 3 class 2
    20:28
    lower back reinforcement series - week 3 class 2

    lower back reinforcement series - week 3 class 2

    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...

  • lower back reinforcement series - week 4 class 1
    19:10
    lower back reinforcement series - week 4 class 1

    lower back reinforcement series - week 4 class 1

    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...

  • lower back reinforcement series - week 4 class 2
    16:56
    lower back reinforcement series - week 4 class 2

    lower back reinforcement series - week 4 class 2

    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...

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