BACK RECOVERY & CORE STRENGTH
4 Episodes
This gentle yet effective 4-day program is designed for beginners looking to rebuild core strength and support a healthier back. Each session focuses on controlled, low-impact movements that improve stability, mobility, and posture. You'll gradually strengthen deep core muscles, enhance spinal support, and reduce tension with mindful exercises. Perfect for anyone recovering from back discomfort or looking to develop a solid foundation for long-term movement and strength!
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27:10Episode 1BACK RECOVERY & CORE STRENGTH DAY 1
Episode 1
Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: CAT COW
2.) CORE ACTIVATION: DEAD BUGS
3.) STRENGTH: RDL
4.) STRETCH: R HIP FLEXOR
5.) STRETCH: L HIP FLEXOR
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Disclaimer:
All information provided by Ragamuffin ... -
21:36Episode 2BACK RECOVERY & CORE STRENGTH DAY 2
Episode 2
Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: CHILDS' POSE R/L
2.) CORE ACTIVATION: BIRD DOG
3.) STRENGTH: GOBLET SQUAT
4.) STRETCH: R PIRIFORMIS
5.) STRETCH: L PIRIFORMIS
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Disclaimer:
All information prov... -
25:26Episode 3BACK RECOVERY & CORE STRENGTH DAY 3
Episode 3
Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: HIP FLEXOR FLOW
2.) GLUTE ACTIVATION: CLAM SHELLS R
3.) GLUTE ACTIVATION: CLAM SHELLS L
4.) STRENGTH: HIP THRUST
5.) STRETCH: SUPINE HAMSTRING R
6.) STRETCH: SUPI... -
21:36Episode 4BACK RECOVERY & CORE STRENGTH DAY 4
Episode 4
Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: TRA ACTIVATION + SL HIP LOWER
2.) CORE ACTIVATION: SUPINE CORE HOLD WITH LIGHT WEIGHT PULSES
3.) STRENGTH: R/L STEP UPS
4.) STRENGTH: R/L STEP DOWN
5.) STRETCH: Q...