Back Conditioning

Rest between sets: as needed
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Straight to W Back Lifts 18x		On the way back pull your elbows past your shoulders, engage your back and lift your upper body off the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
	Lower Body Lifts on Stomach 14x		Squeeze for a moment on top of the lift. Place your hips in a slight posterior pelvic tilt and engage your core to stabilize your hips. Lock your knees, point your feet and squeeze your legs together.
	Back to Wall Lower Back Extensions 2x12		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
	Superman 16x		Squeeze for a moment on top of the lift. Lock your knees and elbows fully. Lift your head with your upper body and gaze at your hands.
	Forearm Plank Trunk Rotations 8x each side none alternating		Engage your core and create 1 straight line from your feet all the way through your neck. Look up as you reach towards the ceiling. Both of your arms should end up in 1 straight line. Move slow and stay in control at all times!
	W Lifts 18x		Lift your hands and elbows up towards the ceiling only and not towards the back. Relax your arms back to the floor between each repetition. 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.
	Hand Raises over Hurdle on Stomach 8x each side none alternating		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.
	Upper Body Lifts with Hands behind Back 14x		Squeeze for a moment on top of the lift. Engage your legs and keep them on the floor at all times. Move slowly and work on staying in control at all times.
	Swimming 40sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.