Exercise library

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.

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

Strengthens the side 'guy-wires' of your spine. Brilliant for back resilience.

Opens up tight hips from sitting, which often pull on the lower back.

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

The 45-second burst. Hard enough to push your heart rate up, short enough to keep strength quality high.

Low-impact alternative for cardio bursts. Great on days your back is grumpy.

Full-body cardio burst. Only use it when your back feels good and your hinge is solid.

Main chest lift. A supported bench and dumbbells let your shoulders move freely.

The flat-bench version for overall chest mass.

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

Push-ups with hands raised on a bench. A moving plank that also trains your core.

Overhead pressing with your back supported — removes most of the load on the lower back.

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

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

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

Simple triceps finisher with constant tension.

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

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

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

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

Shoulder health staple. Pulls your shoulders into better posture.

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

Neutral-grip curl for arm thickness and grip strength.

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

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

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

Hamstring strength with zero spinal loading.

Isolate the quads with your back supported.

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.

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

Farmer carry with ONE dumbbell. Your side core works hard to keep you from leaning.