Lumbar Workout
You can add resistance bands or longer holds as it gets easier.
Think: “own each rep” — don’t just finish the set.
Your Dedicated Lumbar Workout Routine
#1 McGill Curl-Up
10 reps per side.
Hold each for 5 sec.
Rest briefly between holds.
#2 Side Plank
3 holds per side.
Each hold is 30 sec.
#3 Bird Dog
10 reps per side.
Hold each for 3 sec.
Focus: no hip sway or rotation.
#4 Clam Shells
Reps: 12 per side
Sets: 2
Tempo: 2 sec up, 2 sec hold, 2 sec down
Rest: 30 sec between sides