Upper Circuit

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.

Overhead press from a kneeling lunge. Locks the pelvis so you can't lean back — overhead work plus core.

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

Pressing from the floor — your back is fully supported and the range is shoulder-friendly.

Pick up heavy dumbbells and walk tall. Builds grip, posture and a rock-solid trunk.

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

Neutral-grip curl for arm thickness and grip strength.

Lying triceps extension with a neutral grip. Back fully supported.

Builds the side of the shoulders for width. Go light.

Shoulder health staple. Pulls your shoulders into better posture.

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.

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

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

Switch sides at 30s

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