- Roman Chair 10 reps- Touch toes with rounded back and slow roll-up, repeat with a 35lb woman's barbell. (Don't do this unless you truly know your back. It's what we teach people NOT to do.)- Inchworm toe touch to push-up then Up/Down dog 10 reps- Hollow rock 15 reps- Side planks with dips 30 sec each side -- for fun I'm now doing side star planks.- Hanging knee/hip rotation 30 reps (Hang from bar, trace figure 8 with knees while flex or extend hips.)- Roman Chair 10 rep with two 15 lb dumbbells held in 90 degree reverse curl- Russian twist 30 reps with 15 lb dumbbell (feet off ground)- Deadlift 45lb bar 10-20 reps, usually do some Romanian deadlift and good mornings- Side twist stretch with a plastic bar to keep arms aligned- Roman Chair 10 reps with two 25 lb dumbbells held in 90 degree reverse curl- Russian twist 30 reps with 25 lb dumbbell (feet off ground)- Deadlift 115+ - standard and Sumo
Then the workout.
For 12 years I've done these stretches every morning before I get out of bed, I got them from Physicians Neck and Back Clinic in Roseville MN (click for full size):