This video focuses on progressive, strength-based exercises targeting the key muscle groups of the back, including the spinal stabilisers, posterior chain, and scapular support muscles.
Designed to support long-term spinal health, these exercises aim to improve load tolerance, postural endurance, and functional strength for daily life, training, and rehabilitation.
Suitable for individuals looking to build a stronger, more supported back, with an emphasis on controlled movement, technique, and sustainable strength development.

WARM UP:

SWISS BALL SQUEEZE WITH DEEP BREATHS- 1 SET 10 BREATHS

SWISS BALL IPSILATERAL ROTATION- 1 SET 10 REPS

SWISS BALL DEAD BUG- 1 SET 20 REPS

SWISS BALL BIRD DOG- 1 SET 20 REPS

BACK EXERCISES: Choose a resistance you can manage for 4 sets of 8–12 repetitions without compromising technique. Move slowly and with intention, maintaining control through the entire range of motion while synchronising breath with movement.

DB PULLOVER (WITH V SIT VARIATION)- 4 SETS 8-12 REPS

STRAIGHT BAR LAT PULL DOWN- 4 SETS 8-12 REPS

HEX BAR DL- 4 SETS 8-12 REPS

BACK EXTENSION WITH DB REVERSE FLY- 4 SETS 8-12 REPS

BB RDL WITH ROW- 4 SETS 8-12 REPS

REVERSE GRIP PULL DOWN- 4 SETS 8-M12 REPS

DROP SET PULL UP VARIATIONS- 5 REPS IN 5 DIFFERENT GRIPS 2