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STRENGTHEN YOUR LOWER BACK

SandBell Lower Back Strength

WORKOUT INFO

EQUIPMENT

10-25LB SANDBELL

INSTRUCTIONS

REPS ARE INDICATED PER EXERCISE
PERFORM 3 CIRCUITS

The lower back is one of the most commonly injured areas of the body. Statistics show that up to 80% of people will experience some sort of lower back pain or injury in their lives. And today’s working environment has become increasingly sedentary resulting in a rise in the occurrence of lower back pain.

So we are here to help you build a strong lower back, strengthen your core and help prevent lower back injury with this SandBell Lower Back Strengthening workout.

EXERCISES

1. GOOD MORNING

• Perform 10 Reps
• Stand upright holding the SandBell against your upper chest with your arms crossed in front
• Hinge at the hips, bending forward, keeping your back flat and legs straight
• Return back upright to start position


2. SINGLE STRAIGHT LEG DEADLIFT

• Perform 10 Reps per leg
• Hold the SandBell in both hands in front of hips
• Lower the SandBell down towards floor, hinging at the hips and raise one leg straight up behind
• Return to the upright position and repeat


3. HIP THRUST

• Perform 10 Reps
• Lie on your back with you knees bent and feet flat and a SandBell resting on your hips
• Raise your hips up off the floor, pushing down into the floor with your feet
• Hold in the top position briefly, then lower your hips back to the floor


4. SIDE BRIDGE (RIGHT)

• Hold for 30 seconds
• Lie on your right side, propped up on one elbow, holding a SandBell on your top hip
• Raise your hips up, making a straight line from your shoulder to you feet


4. FRONT BRIDGE

• Hold for 30 seconds
• Stand upright holding the Fit RUCK against your upper chest gripping the vertical handles
• Squat pushing your hips back & down and bending your knees
• Return back up to start position


5. SIDE BRIDGE (LEFT)

• Hold for 30 seconds
• Lie on your left side, propped up on one elbow, holding a SandBell on your top hip
• Raise your hips up, making a straight line from your shoulder to you feet



WORKOUT INFO
EQUIPMENT: 10-25LB SANDBELL
LEVEL: BEGINNER
TIME: APPROX 25 MINS
STRUCTURE: CIRCUIT