Low Back/Glute Training Complex

When training athletes, there is a great importance in training the posterior chain.  This normally includes the hamstrings, glutes, low back, and upper back muscles.  There will always be debate on different training techniques and how to approach the training of this area.  I personally use a variety of techniques which I cycle in and out of training phases.

In this post, I am presenting a body weight circuit workout that addresses and ties together the glute and low back muscular complex.  The low back, glute, and hamstring muscles have a unique ability to want to work together and if one is not cooperating it will throw the other two out of whack and probably cause some problems.  For example, lets say an athlete has a pulled hamstring muscle and he/she is favoring that leg when they walk; normally they will also talk about low back tightness as well.  Or lets say someone is complaining of low back tightness.  It could be because of inflexibility of the glutes or hamstrings.  They will directly affect each other.

This low back & glute complex will involve some hyper-extension of the low back and would not be done by someone with a history of disc problems or is a novice exerciser.  My athletes will do movements like this but not with weighted exercises.  This complex is a body weight circuit that is being done by trained college athletes who are balanced in their training and what most would be considered advanced athletes.  These exercises could be done by a novice but I would do each one as a stand alone exercise and not as a circuit.  _MG_8812

Here is the complex:

  • Superman Reps 30 Seconds
  • Prone Flutter Kicks 30 Seconds
  • Alternating Reverse Twist 30 Seconds
  • Prone Scissor Kick 30 Seconds
  • Alternating Reverse Twist 30 Seconds
  • Superman Hold 30 Seconds
  • Double Arm Bridge (Plank) 1-2 Minutes

Each exercise is done under control with no jerky movements.  The complex is not intended to see how many reps you can get in but more on how well you can get and feel those muscles being involved.  I want to be clear that technique is very important and if done properly it will be a moderate amount of volume without over doing it.

This complex was taken directly out of The Athlete’s Complete Guide To Core Training which contains over 110 exercises and 50 done for you workouts.

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Hope that helps!

To your health,

Jerry

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About Jerry Shreck

Division 1 Head Strength Coach at Bucknell University, Specialize In The Art of Injury Prevention Training Techniques God Loving Family Man (Wife-Trina & 2 daughters-Alexis & Aleyda)

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