The above guide will show you some of exercises included in this routine.
The idea is to work up to doing three successive sets of each exercise. The entire routine should take about 45 minutes if you do the full 3 sets. You can always go down to 1-2 sets of each, if you have less time.
Choose the level that is appropriate for your current condition/injuries/fatigue.
- Front Plank
- Hollow Hold either static or with movement
- Kneeling Banded Trunk Rotation
- Bird Dog Alternating
- Side Plank or Side Bends
- Leg Lifts
- Standing Trunk Rotation – High, Medium, Low
- Banded Dead Lift
- Weighted chop and lift https://www.youtube.com/watch?v=P4UBIVYQYKY
- Butterfly Sit ups