- Never work through pain
- Always regress to your pain free level in all exercises
step 1. spinal waves | 3-5 minutes |
step 2.Reverse hyper | 3x10 |
step3. Horse stance | 3x30-40 sec hold |
step4. Passive Hang ONLY ! | 30-40 sec |
step5. Zercher curl | 20 reps each leg |
step6. Hollow body | 2x10 |
step7.pigeon pose | 30 reps per side |
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