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ROUGH TRACK TRIATHLON

Exercise: Body Focus

Lower Back Workout 2
Stretch

Do this back stretch regularly to keep your lower back flexible and guard against injury.

Kneel on the floor and clasp your hands beneath your shins, with your head on the floor. Push your back towards the ceiling to feel the stretch in your lower back. Hold for 20-30 seconds.



1. Back stretch

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LOWER BACK WORKOUT 2

BACK

1. Weighted back extension

This compound movement recruits a number of muscle groups, helping you build muscle in a number of places

View 1. Weighted back extension

2. Aquaman

A static hold, hitting the deep muscles that surround your spine.

View 2. Aquaman

3. Reverse Swiss ball back extension

This hits the very bottom of your back to balance out the muscle gains in part one.

View 3. Reverse Swiss ball back extension

Stretch

Do this back stretch regularly to keep your lower back flexible and guard against injury.

View Stretch

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