Warm up 5 Minutes:
Knee Grab to Single Leg Deadlift
Option 1 > 3 Months
1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions
Option 2 < 3 Months
1/2 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions
1/2 Mile Run/Row 75 Situps 75 Superman Back Extensions
Option 3 <1 Month
400-800 m Run or Row 35 Situps or Tap Down Crunches or Stability Ball Situps 35 Superman Back Extensions 400-800m Run/Row 35 Situps 35 Superman Back Extensions
Cool Down:
Lower Back and Piriformis Stretches
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