Legs

Easy pace, 4/10

Gentle spinal motion to 'floss' the back before loading it. Not a stretch — just easy movement.

Classic back-rehab core drill. Trains your trunk to stay still while arms and legs move.

Anti-extension core work lying on your back — builds stability with zero spinal load.

Wakes up the glutes so they (not your lower back) do the work later.

Squat with a dumbbell at your chest. The weight in front keeps you upright; the box sets a safe depth.

Bike (Air / Upright) · 45s at 8/10 effort

Heavy glute work without bending forward — the go-to hinge replacement when your back hurts.

Hamstring strength with zero spinal loading.

Single-leg strength with the dumbbells hanging at your sides — spine stays upright and lightly loaded.

Isolate the quads with your back supported.

Bike (Air / Upright) · Or incline walk — 45s

Sitting down means no weight on your spine — just the calves working.

Anti-rotation core — you resist the cable pulling you sideways. Core strength that protects the spine.

An ab exercise that avoids the repeated spine bending of crunches and sit-ups.

20s each side

Bike (Air / Upright) · Round hard — 8/10

Switch sides at 30s

Calms the nervous system and relaxes a guarded back after training.