Class Three – Basic Strength Training for Neutral Preference Low Back Pain

Starting Position:

4-point kneeling

Equipment needed: mat, towel/pillow, moderate-weight dumbbells

Warmup:

• 4-point hip extension from elbows
• Bird dog + hold
• Kneeling hip hinges

Strength/Coordination:

• Plank
• 4-pt DB row
• Donkey Kicks
• Leg lift from side plank position

Stretches/Posture:

• Goalie stretch
• Figure-4 stretch
• Supine hamstring stretch

Register by contacting us at 416–925–4687