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Lower Back, Hip & Core Development routine

1. Donkey Kick & Hydrant

2. Plank with straight leg raise

3. Plank with knee towards elbow

4. All fours : Bird Dog

5. Bridge (Progression shown - lift heels)


6. Single Leg Hip Bridge


7. Deadbug

8. Full Crunch


Stretches:

  1. Knee pull towards chest (progression: straighten relaxed leg)

2. Knee rotation each side (keep houlders flat to the floor)

2a. Progression to a straight leg rotation

3. seated cross over and rotation over knee


4. Piriformis (add a band/towel to assist leg pull if needed)


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