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Low Back Performance Care

This Week's Performance Care:

Today's Workout:

Today we will address the LOW BACK We will implement low back health into our core, as well as work on flexibility/mobility for the low back **Video links attached to each exercise


Perform as a circuit x 3 rounds, with minimal rest between each exercise:

Bent Leg Hollow Rocks 3 x 30sec

Plank Marches 3 x 10/arm

Forward and Backwards Quadruped Bear Crawls 3 x 25 ft/ direction

Rest 1 min then move into the following:

Hanging Hollow Holds  5 x 20 sec efforts



Flexion Biased (aka bending feels better) Flexibility/Mobility:

Supine knee to chest hugs x 10/side

Double Knee Hugs x 5 with 10 sec holds

Seated Flexion in Chair x 10

Jefferson Curls x 10

Bodyweight GoodMornings x 10

Eccentric SL DL x 5/leg

Extension Biased (aka bending backwards feels better) Flexibility/Mobility:

McKenzie Method progressions for acute back pain

Cat/ Camels x 5 with 10 sec holds in extension

Supermans x 10

Top Half Deadlifts x 10

Banded Good Mornings x 10

Arm and Back Only Rowing x 250 m


As with everything...

Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 


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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.

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