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Back Workout 10
- Complete in one circuit with minimal rest in between exercises.
- Rest 1-2 minutes and complete the circuit a 2nd time.
Supine trunk rotation with toning bar
1. Lie on your back on a ball so that the ball is under your upper back.
2. Hold a toning bar up above your chest keeping your arms straight.
3. Holding this position rotate your shoulders and arms to the side so that your shoulders are 90 degrees to your hips.
4. Return to the starting position and repeat to the other side. Try to keep your hips facing the ceiling during the entire movement. Do not rotate your hips.
Prone Opp Arm Opp Leg Raise on ball
1. Lie on your stomach across the top of the stability ball.
2. Simultaneously raise your left leg up with your right arm.
3. Return to the starting position and repeat with the other leg and arm.
4. Focus on controlling the movement.
Crunch on ball with toning bar
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands on chest holding a toning bar. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.
Bentover Trunk Rotation
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold toning bar on shoulders.
3) Rotate shoulders side to side by rotating your trunk.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.
