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An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Bird Dog demonstration

1. Bird Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Engage your core to simultaneously extend one arm forward and your opposite leg back.
  • Keep your body in a straight line parallel to the floor and hold the position.

Tips

  • Avoid arching your back or rotating your hips.

Modifications

  • For less intensity, lift only your arm or leg individually.

Benefits

  • Shoulders, Lower Back, Glutes
Superman demonstration

2. Superman

Instructions

  • Start lying on your stomach with your arms extended in front of you.
  • Engage your core to lift your arms, chest, and legs off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Focus on engaging your back and glute muscles.
  • Lengthen your body, reaching with your fingertips and toes.
  • Keep your head in a neutral position to avoid straining your neck.

Modifications

  • For less intensity, lift only your arms or only your legs at a time.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes
Aquaman demonstration

3. Aquaman

Instructions

  • Start lying on your stomach with your arms extended in front of you.
  • Engage your core to simultaneously lift one arm and your opposite leg off the floor, while keeping your head in line with your spine.
  • Hold the position and switch sides at the halfway point.

Tips

  • Focus on engaging your back and glute muscles.
  • Lengthen your body, reaching with your fingertips and toes.
  • Keep your head in a neutral position to avoid straining your neck.

Modifications

  • For less intensity, lift your limbs only slightly off the floor.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes
Airplane demonstration

4. Airplane

Instructions

  • Start lying on your stomach with your arms extended out to the sides at shoulder height.
  • Engage your lower back and glute muscles to lift your chest and arms off the floor.
  • Keep your head in line with your spine and hold the position.

Tips

  • Hold your arms straight out to the sides, like airplane wings.
  • Squeeze your shoulder blades together as you lift to engage your upper back.

Modifications

  • For less intensity, lift your chest and arms only slightly off the floor.

Benefits

  • Upper Back, Shoulders, Hamstrings, Lower Back, Glutes