top of page

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:

Plank Marches 3 x 10/arm

Rest 1 min then move into the following:

Hanging Hollow Holds  5 x 20 sec efforts



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

Double Knee Hugs x 5 with 10 sec holds

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


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. 


If you enjoyed this piece, you can subscribe to the email list and have these delivered to your inbox, every Sunday!

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

39 views0 comments

Recent Posts

See All


bottom of page