Continuing the Back & Core protocols, here’s the Back & Core 3 video, followed by the exercises listed in order shown. These build on Back & Core 1 & 2 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 third set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.
Back & Core 3
Hang
One arm bow hang
Bow hang/rocking
Bow hang drop ins/Spinning drop ins
Supported one arm hang
T hang
Back bow hang drop ins
Bridge one arm reaches
Forearm bridge
Prone Knee to elbow/cross body
One arm pushup hold
Alternating T
Extended Side plank hip drop
Rocking plank
Turkish getup
Deep squat rocks
Cossack squat/deep
Spinning side splits
One leg pushup
Push-up
One leg pushup knee to elbow/cross body
Lying Contralateral Raise/Ipsilateral raise
Lying upper raise/lower raise
Superman
Spinning deep squat tuck
Cossack elbow to foot
Wide stance walk out
Inchworm
Kyle Knapp Fitness 