Press Coaching Group 2023 – Week 2 Day 4 no Equipment

Week 2 Day 4

Back Conditioning

Rest between sets: as needed
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Wide Floor Pull Ups 12x
	Lower Body Lifts on Stomach with Bent Knees 14x
	Standing Lower Back Extensions 2x12
	Superman Straddles 16x
	Static Rear Deltoid Towel Pull in 5 Positions 4sec pull per position \| 2 rounds of 5 positions
	Lying Rear Deltoid Flies 18x		Relax your hands back on the floor between each rep. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
	Bird Dog 2x6 each side alternating		Avoid lifting your leg too high or allowing your spine to curve past its natural position. Keep your spine neutral and engage your core to prevent your back from sagging Move slowly and with control whilst maintaining smooth and even breathing.
	Back to Wall W to Y 8x		Place your feet hip width apart on the floor with minimal distance to the wall. Only place your hands on the wall if your shoulder mobility allows it. Whilst the goal is for the entire forearms to be on the wall eventually this particular exercise should not be a stretch. Do not arch your back or stick your ribs out. Work on keeping your entire back connected with the wall.
	Alternating Back Reaching Upper Body Lifts on Stomach 8x each side
	Superman Hold 40sec