Until you get TRX, do this program one day on one day off.

If you are getting and back flare

ups from any of these let me know.

Upper Body
 Reverse fly 6 - 8 reps 3 sets ( Video min 5 )
 Frog or super woman 10 reps 3 sets ( Video min 10)
 Negative pull-up until failure 3 sets ( Video min 15) [If you can’t hold a proper
negative, have a chair under you and keep one foot on it to help yourself]
 Single arm bent over row 10 reps 3 sets ( Video min 5) [use any kind of weight and
you don’t have to stand on a chair. Breath in and hold your breath to brace then
bend over and row]
 Push-ups 6-8 reps 3sets (Video)
 Side Lateral raises 10 reps 3 sets ( Video min 16)
 Shoulder Press 6-8 reps 3 sets ( Video min 1)

Lower Body
 Bodyweight squats: Until failure 3 sets (Video min 1)
 Glute Bridges until failure 3 sets ( Video) [Let me know if you cant do it. This will help
you a lot with your back pain]
 Up and over reverse lifts until failure 3 sets (Video min 28)
 High Jumps 6 reps 3 sets (Video)
 Pendulum reach out plank Until Failure 3 sets (Video min 3)