Low back

  • The 3-spot reaching side lunge is an intermediate lower body exercise. This exercise loads the quads, the glutes, the hamstrings, the adductor muscles of the hip and the back extensor muscles. This exercise also develops adductor dynamic flexibility and promotes internal hip rotation.

  • The lunge & press is a compound exercise, suitable for intermediate and advanced fitness levels. This exercise develops total body strength and power.

  • The 3-spot lunge & upright row is a challenging compound exercise. This exercise develops total body strength and power in all three planes of motion.

  • The lunge & dumbbell side raise is an intermediate compound exercise. This exercise develops total body strength and power.

  • The lunge & row is an advanced compound exercise. This exercise develops total body strength and power.

  • The hamstring combination is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. It is suitable for all fitness levels.

  • The single-leg hamstring combination is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. Loading the body asymmetrically engages the core muscles even more. This exercise is suitable for intermediate and advanced fitness levels.

  • The back extension is a beginner exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles.

  • The back extension is an intermediate lower body exercise. This exercise targets the hamstrings, gluteus maximus and back extensor muscles. Loading the body asymmetrically engages the core muscles even more.

  • The back extension strengthens the hamstrings, gluteus and back extensor muscles. It is suitable for all fitness levels.