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Lower Back

Plyotraction

Plyotraction

A.

Stand with feet wider than hip-width apart, hold- ing one weight in right hand with palm on front of left shoulder, elbow bent, to start.

B.

Bend knees slightly, and hinge from waist to lower torso until it's parallel to floor as you swing right arm down; pull slightly bent right elbow out to side at shoulder height. Swing arm and stand to return to start. Repeat for 30 seconds. Switch sides; repeat for the second round.

Single-Leg Dead Lift

Single-Leg Dead Lift

A.

Stand with feet hip- width apart, holding one lighter weight in each hand with palms turned toward body and weights resting on thighs. Lift left leg a couple of inches off floor to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown]. Slowly return to start. Do 15 reps. Switch sides; repeat.

Single-Leg Dead Lift

Single-Leg Dead Lift

A.

Stand with feet hip- width apart, holding one lighter weight in each hand with palms turned toward body and weights resting on thighs. Lift left leg a couple of inches off floor to start. Hinge forward from hips, lowering torso toward floor and extending weights down close to legs as you extend straight right leg behind you until body forms a T [shown]. Slowly return to start. Do 15 reps. Switch sides; repeat.

Testing Another Longer Exercise Here For Fun

Testing Another Longer Exercise Here For Fun

A.

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B.

More steps. Proin libero mauris, dictum id commodo ut, aliquet vitae diam. Aenean sit amet est orci. Morbi ac feugiat velit. Morbi lectus odio, accumsan eu turpis at, finibus euismod magna.

C.

And more. Proin libero mauris, dictum id commodo ut, aliquet vitae diam. Aenean sit amet est orci. Morbi ac feugiat velit. Morbi lectus odio, accumsan eu turpis at, finibus euismod magna.

Here's Test Exercise #3

Here's Test Exercise #3

A.

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B.

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First Exercise Test

First Exercise Test

A.

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B.

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Low Lunge Into Push Kick

Low Lunge Into Push Kick

A.

Start in low lunge with left foot forward.

B.

Push into left foot to stand on left leg, kicking right foot forward (flexing heel), leaning torso back slightly with left elbow bent and left forearm in front of face, and pressing right palm down. Return to low lunge. Complete reps then switch sides and repeat.

Reverse Kick Into Half Handstand

Reverse Kick Into Half Handstand

A.

Start in plank on palms. Push hips up and reverse kick with left leg.

B.

Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. Complete reps then switch sides and repeat.

Low Lunge Into Reverse Kicks

Low Lunge Into Reverse Kicks

A.

Start in low lunge with left leg forward.

B.

Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. Switch sides and repeat.

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