Back Routine

The foIIowinQ set of back exercises is a Qreat QeneraI

strenQth routine that is simpIe and can be done by
runners of any IeveI. !f you've had Iower back probIems
in the past, try onIy 1-2 reps of each exercise then
wait a few days to ensure that your not aQQravatinQ
any pre-existinQ conditions or previous in|uries.
LyinQ on your stomach, raise your riQht arm whiIe
simuItaneousIy IiftinQ your Ieft IeQ. Lower. Repeat with the
opposite IeQ and arm. CompIete 8 reps on each side.
1. Opposite Arm, Opposite Leg
LyinQ on your stomach, raise your shouIders off the Qround, bendinQ at the
hip, with both arms raised off the Qround. Lower. Repeat for a totaI of 8 reps.
2. Prone DoubIe Arm Raise
1
LyinQ on your stomach, raise one foot off the Qround, keepinQ your
IeQ straiQht. CompIete 8 reps on each IeQ, then switch IeQs.
3. Prone Straight Leg Lift
LyinQ on your stomach, brinQ your knee forward so that you create a
9D-deQree anQIe. Your knee shouId be at hip IeveI. Return to the start
position and repeat on the opposite site. CompIete 8 reps per side.
4. Prone Lower Body CrawI
SittinQ on your butt, make a 45- to 7D-deQree anQIe with your torso
and the Qround, enQaQinQ your abdominaI core muscIes. SIowIy cycIe
your feet as if your ridinQ a recumbent bicycIe for 3D seconds.
S. Sitting BicycIe
2
Start in tabIe position, then extend your riQht IeQ out behind you. Make 5
smaII cIockwise circIes, then 5 countercIockwise. Repeat on the Ieft side.
6. Straight Leg CircIes on Knee
Position yourseIf Iike your QoinQ to do a sittinQ bicycIe, but
extend your riQht foot out in front of you with your toes pointed
back towards you. Then brinQ your heeI back as cIose you can to
the butt. CompIete 8 reps, then repeat with your Ieft foot.
7. Sitting Push Kicks
LyinQ on your stomach, with your feet touchinQ behind you
and your IeQs straiQht, Iift your shouIders off the Qround.
Move your arms in and out and for 2D seconds.
S. ln-n-Outs
3
BeQin with same startinQ position as for !n-n-Outs, but do a
freestyIe swimminQ stroke with your arms for 2D seconds.
9. AustraIian CrawI
Lie on your back, with your feet eIevated so you form a 9D-deQree
anQIe at the knee. Bend forward into a crunch position and hoId
for 2 seconds, squeezinQ your core in the middIe of the exercise.
CompIete 1D reps hoIdinQ for 2 seconds on each rep.
10. Back Rounders
Start in tabIe position. BridQe your back (Cat Back) then
sIowIy fex your back (Sway Back). You shouId feeI your
hips "roII" throuQh the movement. CompIete 8 reps.
11. Catback, Swayback
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