Low Impact Focus #3

Today’s workout focus will be on strengthening our lower back. If you ever suffered from lower back pain, then the exercises shown and done today are the best way to strengthen the muscles, which are silently contributing to our back issues. We will focus on gluteus, hamstrings, lower back and core. Those muscles are connected with each other with fascia, which is lining around the muscles and it is connected throughout our body just like a net, helping muscles to work together as one smooth body. If fascia gets tight, then we might feel certain discomfort, stiffness, adhesions and nuts. And also back pain or pain anywhere else in our body. To avoid it we must do daily workouts and incorporate as much strength exercises as possible. Foam rolling would also be a perfect choice.

So today we will be doing moves to strengthen our lower back muscles, gluteus and hamstrings.

Go slow on the negative moves, focus on your form and make this muscle & mind connection.

After this workout i suggest you do one of my Abs on Fire routine, which will perfectly finish your training for the day.

Now do a quick warm up and let’s do this together.

Workout starts at: 7:10

Workout Breakdown:

1. Deadlift 15x | 12x
2. KettleBell Swings (KB) 20x | 20x
3. Stability Ball Hyperextensions 15x | 12x
4. KB Swings 20x | 20x
5. Elevated Bridges with Booty Band 20x | 20x
6. KB Swings 20x | 20x
7. Superman 15x | 12x
8. KB Swings 20x | 20x

2 rounds

Workout Style: Slow Time Challenge

Equipment Needed: 

• Pair of Dumbbells (I am using 10 kg each or 22 lbs each)
• KettleBell (12 kg or 26 lbs)
• Stability Ball
• Booty Band
• Chair/Box
• Exercise Mat

Cool Down & Stretching