Chapter 16 Back Workouts.xlsx

	B	C	D	E	F	G
1	6-Minute Core Strength
2	Chapter 16: Back Workouts
3
4	6 Minutes, 2 x a Week
5	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5
6	Exercise 1	Bird dog		Static leg lift
7	Exercise 2	Side plank		Side-lying leg lift
8	Exercise 3	Dead bug		Hip adductor squeeze
9	Exercise 4	Single leg over stretch		Seated piriformis stretch
10	Exercise 5	Hamstring towel stretch		Kneeling lat stretch
11
12	6 Minutes, 3 x a Week
13	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5 (Workout A)
14	Exercise 1	Bird dog		Static leg lift		Bird dog
15	Exercise 2	Side plank		Side-lying leg lift		Side plank
16	Exercise 3	Dead bug		Hip adductor squeeze		Dead bug
17	Exercise 4	Single leg over stretch		Seated piriformis stretch		Single leg over stretch
18	Exercise 5	Hamstring towel stretch		Kneeling lat stretch		Hamstring towel stretch
19
20	6 Minutes, 3 x a Week
21	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5 (Workout B)
22	Exercise 1	Bird dog		Static leg lift		Static leg lift
23	Exercise 2	Side plank		Side-lying leg lift		Side-lying leg lift
24	Exercise 3	Dead bug		Hip adductor squeeze		Hip adductor squeeze
25	Exercise 4	Single leg over stretch		Seated piriformis stretch		Seated piriformis stretch
26	Exercise 5	Hamstring towel stretch		Kneeling lat stretch		Kneeling lat stretch
27
28	6 Minutes, 4 x a Week
29	Exercises	Day 1 (Workout C)	Day 2 (Workout D)	Day 3 (Workout C)	Day 4 (Workout D)	Day 5
30	Exercise 1	Bird dog	Single leg over stretch	Bird dog	Single leg over stretch
31	Exercise 2	Side plank	Hamstring towel stretch	Side plank	Hamstring towel stretch
32	Exercise 3	Static leg lift	Seated piriformus stretch	Static leg lift	Seated piriformus stretch
33	Exercise 4	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift	Kneeling lat stretch
34	Exercise 5	Hip adductor squeeze		Hip adductor squeeze
35
36	6 Minutes, 5 x a Week
37	Exercises	Day 1 (Workout C)	Day 2 (Workout D)	Day 3 (Workout C)	Day 4 (Workout D)	Day 5 (Workout C)
38	Exercise 1	Bird dog	Single leg over stretch	Bird dog	Single leg over stretch	Bird dog
39	Exercise 2	Side plank	Hamstring towel stretch	Side plank	Hamstring towel stretch	Side plank
40	Exercise 3	Static leg lift	Seated piriformus stretch	Static leg lift	Seated piriformus stretch	Static leg lift
41	Exercise 4	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift
42	Exercise 5	Hip adductor squeeze		Hip adductor squeeze		Hip adductor squeeze
43
44	12 Minutes, 2 x a Week
45	Exercises	Day 1 (Workout C x 2)	Day 2	Day 3 (Workout D x 2)	Day 4	Day 5
46	Exercise 1	Bird dog		Single leg over stretch
47	Exercise 2	Side plank		Hamstring towel stretch
48	Exercise 3	Static leg lift		Seated piriformus stretch
49	Exercise 4	Side-lying leg lift		Kneeling lat stretch
50	Exercise 5	Hip adductor squeeze		Single leg over stretch
51	Exercise 6	Bird dog		Hamstring towel stretch
52	Exercise 7	Side plank		Seated piriformus stretch
53	Exercise 8	Static leg lift		Kneeling lat stretch
54	Exercise 9	Side-lying leg lift
55	Exercise 10	Hip adductor squeeze
56
57	12 Minutes, 3 x a Week
58	Exercises	Day 1 (Workout C x 2)	Day 2	Day 3 (Workout D x 2)	Day 4	Day 5 (Workout C x 2)
59	Exercise 1	Bird dog		Single leg over stretch		Bird dog
60	Exercise 2	Side plank		Hamstring towel stretch		Side plank
61	Exercise 3	Static leg lift		Seated piriformus stretch		Static leg lift
62	Exercise 4	Side-lying leg lift		Kneeling lat stretch		Side-lying leg lift
63	Exercise 5	Hip adductor squeeze		Single leg over stretch		Hip adductor squeeze
64	Exercise 6	Bird dog		Hamstring towel stretch		Bird dog
65	Exercise 7	Side plank		Seated piriformus stretch		Side plank
66	Exercise 8	Static leg lift		Kneeling lat stretch		Static leg lift
67	Exercise 9	Side-lying leg lift				Side-lying leg lift
68	Exercise 10	Hip adductor squeeze				Hip adductor squeeze
69
70	12 Minutes, 4 x a Week
71	Exercises	Day 1 (Workout C x 2)	Day 2 (Workout D x 2)	Day 3 (Workout C x 2)	Day 4 (Workout D x 2)	Day 5
72	Exercise 1	Bird dog	Single leg over stretch	Bird dog	Single leg over stretch
73	Exercise 2	Side plank	Hamstring towel stretch	Side plank	Hamstring towel stretch
74	Exercise 3	Static leg lift	Seated piriformus stretch	Static leg lift	Seated piriformus stretch
75	Exercise 4	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift	Kneeling lat stretch
76	Exercise 5	Hip adductor squeeze	Single leg over stretch	Hip adductor squeeze	Single leg over stretch
77	Exercise 6	Bird dog	Hamstring towel stretch	Bird dog	Hamstring towel stretch
78	Exercise 7	Side plank	Seated piriformus stretch	Side plank	Seated piriformus stretch
79	Exercise 8	Static leg lift	Kneeling lat stretch	Static leg lift	Kneeling lat stretch
80	Exercise 9	Side-lying leg lift		Side-lying leg lift
81	Exercise 10	Hip adductor squeeze		Hip adductor squeeze
82
83	12 Minutes, 5 x a Week
84	Exercises	Day 1 (Workout C x 2)	Day 2 (Workout D x 2)	Day 3 (Workout C x 2)	Day 4 (Workout D x 2)	Day 5 (Workout C x 2)
85	Exercise 1	Bird dog	Single leg over stretch	Bird dog	Single leg over stretch	Bird dog
86	Exercise 2	Side plank	Hamstring towel stretch	Side plank	Hamstring towel stretch	Side plank
87	Exercise 3	Static leg lift	Seated piriformus stretch	Static leg lift	Seated piriformus stretch	Static leg lift
88	Exercise 4	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift	Kneeling lat stretch	Side-lying leg lift
89	Exercise 5	Hip adductor squeeze	Single leg over stretch	Hip adductor squeeze	Single leg over stretch	Hip adductor squeeze
90	Exercise 6	Bird dog	Hamstring towel stretch	Bird dog	Hamstring towel stretch	Bird dog
91	Exercise 7	Side plank	Seated piriformus stretch	Side plank	Seated piriformus stretch	Side plank
92	Exercise 8	Static leg lift	Kneeling lat stretch	Static leg lift	Kneeling lat stretch	Static leg lift
93	Exercise 9	Side-lying leg lift		Side-lying leg lift		Side-lying leg lift
94	Exercise 10	Hip adductor squeeze		Hip adductor squeeze		Hip adductor squeeze
95
96	18 Minutes, 2 x a Week
97	Exercises	Day 1 (Workout C x 3)	Day 2	Day 3 (Workout D x 3)	Day 4	Day 5
98	Exercise 1	Bird dog		Single leg over stretch
99	Exercise 2	Side plank		Hamstring towel stretch
100	Exercise 3	Static leg lift		Seated piriformus stretch