This Week's Performance Care:
Today we will address the LOW BACK We will implement low back health into our core, as well as work on flexibility/mobility for the low back **Video links attached to each exercise
Perform as a circuit x 3 rounds, with minimal rest between each exercise:
Bent Leg Hollow Rocks 3 x 30sec
Plank Marches 3 x 10/arm
Forward and Backwards Quadruped Bear Crawls 3 x 25 ft/ direction
Rest 1 min then move into the following:
Hanging Hollow Holds 5 x 20 sec efforts
LOW BACK FLEXIBILITY/ MOBILITY:
Flexion Biased (aka bending feels better) Flexibility/Mobility:
Supine knee to chest hugs x 10/side
Double Knee Hugs x 5 with 10 sec holds
Jefferson Curls x 10
Eccentric SL DL x 5/leg
Extension Biased (aka bending backwards feels better) Flexibility/Mobility:
McKenzie Method progressions for acute back pain
Cat/ Camels x 5 with 10 sec holds in extension
Supermans x 10
Top Half Deadlifts x 10
Banded Good Mornings x 10
Arm and Back Only Rowing x 250 m
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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