Pull

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.

Your #1 row. The bench holds your torso, so your lower back does nothing.

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

Vertical pull for back width. Seated with thighs locked in — very stable.

One arm at a time with your hand and knee on a bench for support.

Builds the back of the shoulders and improves posture. Light weights.

Shoulder health staple. Pulls your shoulders into better posture.

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

Curls with your back on an incline bench. Big stretch and no cheating possible.

Neutral-grip curl for arm thickness and grip strength.

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

Switch hands at 20s

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

Switch sides at 30s

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