Circuit (1) - super sets (3) - do all the exercises to complete 1 set. * rest ≈30 seconds between exercises & ≈1 minute between sets
Exercise - 1
Plank on hands hold for 35-45 secodns (make sure the elbows are fully extended at all times)
1. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the 'Scapular Summit'. British Journal of Sports Medicine, 47(14), 877-885.
2. Ellenbecker, T. S., & Cools, A. (2010). Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: an evidence-based review. British Journal of Sports Medicine, 44(5), 319-327.
Exercise - 2
Horizontal band abductions 10-15 reps (keep the elbows fully extended at all times)
1. Laird, R. A., Gilbert, J., Kent, P., & Keating, J. L. (2014). Comparing lumbo-pelvic kinematics in people with and without back pain: a systematic review and meta-analysis. BMC Musculoskeletal Disorders, 15(1), 229.
2. Kim, S. Y., Kwon, O. Y., Kim, S. H., & Kang, D. H. (2016). Comparison of the lumbar flexion and extension in young adults with and without a history of low back pain. Journal of Physical Therapy Science, 28(1), 176-179.
Exercise - 3
Kneeling scapula push ups 10 reps
1. Kibler, W. B., Ludewig, P. M., McClure, P. W., Michener, L. A., Bak, K., & Sciascia, A. D. (2013). Clinical implications of scapular dyskinesis in shoulder injury: the 2013 consensus statement from the ‘Scapular Summit’. British Journal of Sports Medicine, 47(14), 877-885.
2. Cools, A. M., Dewitte, V., Lanszweert, F., Notebaert, D., Roets, A., Soetens, B., ... & Witvrouw, E. E. (2007). Rehabilitation of scapular muscle balance: which exercises to prescribe? The American Journal of Sports Medicine, 35(10), 1744-1751.
Exercise - 4
Army sit ups 25 reps
1. Chang, W. D., Lin, H. Y., & Lai, P. T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619-622.
2. Wells, C., Kolt, G. S., Bialocerkowski, A., & Bialocerkowski, A. E. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253-262.
Circuit (1) - super sets (3) - do all the exercises to complete 1 set. * rest ≈30 seconds between exercises & ≈1 minute between sets
Exercise - 1
Air squats 15 reps
1. Searle, A., Spink, M., Ho, A., & Chuter, V. (2015). Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clinical Rehabilitation, 29(12), 1155-1167.
2. Shamsi, M. B., Sarrafzadeh, J., & Jamshidi, A. (2015). Comparing core stability and traditional trunk exercise on chronic low back pain patients using three functional lumbopelvic stability tests. Physiotherapy Theory and Practice, 31(2), 89-98.
Exercise - 2
Good mornings 15 reps
1. Nuzzo, J. L., Mayer, J. M., & Cholewicki, J. (2018). Trunk muscle activity during stability ball and free weight exercises. Journal of Strength and Conditioning Research, 32(1), 167-174.
2. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Rockland Hellebø, L. R., ... & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. Journal of Strength and Conditioning Research, 32(3), 587-593.
Exercise - 3
Superman alternations 14-18 reps
1. Wewege, M. A., Booth, J., & Parmenter, B. J. (2018). Aerobic vs. resistance exercise for chronic non-specific low back pain: A systematic review and meta-analysis. Journal of Back and Musculoskeletal Rehabilitation, 31(5), 889-899.
2. Oliveira, C. B., Maher, C. G., Pinto, R. Z., Traeger, A. C., Lin, C. C., Chenot, J. F., ... & Koes, B. W. (2020). Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview. European Spine Journal, 29(11), 2791-2803.
Exercise - 4
Russian twist 20-26 reps