Workout Routine

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Lower Back and Glutes Stretch and Strengthening

by sorbgod

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Daily routine for Lower Back and Glutes Stretch and Strengthening

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

Reverse Lying Knee Stretch

Set
Time
Rest time
1
180 sec
0 sec

Reverse Lying Knee Stretch

1×180 s

Lying Knee to Chest Stretch

Set
Time
Rest time
1
180 sec
0 sec

Lying Knee to Chest Stretch

1×180 s

Lying Knee to Opposite Chest Stretch

Set
Time
Rest time
1
180 sec
0 sec

Lying Knee to Opposite Chest Stretch

1×180 s

Lying Single Leg Raise Stretch

Set
Time
Rest time
1
180 sec
100 sec

Lying Single Leg Raise Stretch

1×180 s

Cat Camel

Set
Reps
Rest time
1
10
100 sec

Cat Camel

1×10

Bird Dog Hold

Set
Time
Rest time
1
40 sec
10 sec
2
40 sec
10 sec
3
40 sec
10 sec
4
40 sec
10 sec
5
40 sec
10 sec

Bird Dog Hold

5×40 s

McGill Curl Up

Set
Time
Rest time
1
20 sec
10 sec
2
20 sec
10 sec
3
20 sec
10 sec
4
20 sec
10 sec
5
20 sec
10 sec

McGill Curl Up

5×20 s

Deadhang

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Deadhang

3×30 s

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
3
100 sec

farmer's carry

1×3

Day 2

Reverse Lying Knee Stretch

Set
Time
Rest time
1
180 sec
100 sec

Reverse Lying Knee Stretch

1×180 s

Lying Knee to Chest Stretch

Set
Time
Rest time
1
180 sec
100 sec

Lying Knee to Chest Stretch

1×180 s

Lying Knee to Opposite Chest Stretch

Set
Time
Rest time
1
180 sec
100 sec

Lying Knee to Opposite Chest Stretch

1×180 s

Lying Single Leg Raise Stretch

Set
Time
Rest time
1
180 sec
100 sec

Lying Single Leg Raise Stretch

1×180 s

dead bugs

Set
Reps
Rest time
1
10
100 sec

dead bugs

1×10

glute bridge

Set
Time
Rest time
1
180 sec
100 sec

glute bridge

1×180 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec
6
30 sec
100 sec

side plank

6×30 s

Palloff Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Palloff Press

3×10+