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)