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Lower Back & Core Power

Your lower back, abdominals, obliques, quads, and glutes are fully recovered and ready for targeted work. This session focuses on hinge patterns and core stability while avoiding recently trained upper body and hamstrings.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Hip Circle

1 set × 10 reps

2

Cat-Cow Stretch

1 set × 10 reps

3

Child's Pose

1 set × 10 reps

4

World's Greatest Stretch

1 set × 10 reps

Main Workout

1

Squat - Barbell

1 set × 4×6 reps

1

Glute Bridge

1 set × 4×12 reps

Superset

3 circuits
1

Split Squat (Bulgarian)

1 set × 10 reps

2

Calf Raise

1 set × 15 reps

Superset

3 circuits
1

Plank

1 set × 45s

2

Side Plank

1 set × 30s

Superset

3 circuits
1

Dead Bug

1 set × 12 reps

2

Superman

1 set × 15 reps

Cool Down

1

Child's Pose

1 set × 30s

2

Cat-Cow Stretch

1 set × 30s

3

Figure Four Stretch (Supine)

1 set × 30s

4

Hip Flexor Stretch (Kneeling)

1 set × 30s

5

Butterfly Stretch

1 set × 30s