Exercises

Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, a...

Axle Deadlift

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to ...

Barbell Deadlift

Stand in front of a loaded barbell. While keeping the back as straight as possible, bend your knees, bend forward and...

Cat Stretch

Position yourself on the floor on your hands and knees. Pull your belly in and round your spine, lower back, shoulder...

Child's Pose

Get on your hands and knees, walk your hands in front of you. Lower your buttocks down to sit on your heels. Let your...

Crossover Reverse Lunge

Stand with your feet shoulder width apart. This will be your starting position. Perform a rear lunge by stepping back...

Dancer's Stretch

Sit up on the floor. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down o...

Deadlift with Bands

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long ...

Deadlift with Chains

You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weig...

Deficit Deadlift

Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so ...

Hug A Ball

exercise ball lower back

Seat yourself on the floor. Straddle an exercise ball between both legs and lower your hips down toward the floor. Hu...

Hug Knees To Chest

Lie down on your back and pull both knees up to your chest. Hold your arms under the knees, not over (that would put ...

Hyperextensions (Back Extensions)

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if pos...

Hyperextensions With No Hyperextension Bench

body only lower back

With someone holding down your legs, slide yourself down to the edge a flat bench until your hips hang off the end of...

Keg Load

To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet. Begin by grabbing ...

Lower Back-SMR

foam roll lower back

In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shou...

Pelvic Tilt Into Bridge

Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stre...

Pyramid

exercise ball lower back

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest poi...

Rack Pull with Bands