Continuing the Back & Core protocols, here’s the Back & Core 2 video, followed by the exercises listed in order shown. These build on Back & Core 1 but can also be a stand alone guide for those a bit more advanced. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a second set of 25 effective exercises/activities to keep healthy posture and a solid foundation.
Back & Core 2
Bird dog knee to elbow/add rotation
Beast leg lift/arm lift/kickback
Single leg bridge/March
Straight leg drop/side drop
Lying knee twist
Plank
Side plank
Prone step up/reach
Bicycle
Sit-up
Iron T
Scorpion
Flat/straight body bridge
Single leg reach back/double reach
Bend and Bow
Cross body toe touch
Windmills
Xiaopeng Double Forwards
Crawl
Tumbleweed
Deep Squat & overhead reach
Angels
Alternating Shoulder Rotations
Overhead side reach
Ground chest/shoulder stretch
Kyle Knapp Fitness 