PHASE 1

Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Be sure to keep your back straight and engage your core. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go. Shoulder height or parallel to the ground is your goal, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is 1 rep.

Keeping your chest upright, lean forward about 15 degrees, shrug up and back with a top hold every single time.

Lie facedown on a table or on your bed. Your legs should be dangling off the end, able to move freely. You can add rubber band on your knees for extra tension. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Start in the Superman position - lying on the floor in a prone position, arms extended forward and holding two bottles of water or the bars of your dumbbells. Extend the arms lifting them up in the air, bring them all the way down to your hips, then rest them on the floor. Now lift them again, bring them all the way up in front of your body back to starting position and rest them on the floor. This is one rep.

In the beginning press your arms into the ground and support yourself with your head. Always remember - your head only supports the movement. The main strength should be coming from your arms, shoulders and the muscles in your back, glutes and legs.

This is called the Superman Back Extension. Get down on the floor in a prone position, holding a bottle of water or the bar of a dumbbell with both hands extended in front of your body. Extend your arms lifting them off the ground. Keep your core tight

The backbridge push-up is a good exercise for mobility, also strengthening the posterior chain. Just remember that only training mobility, without flexibility, will event in an injury, or limited progress. Do your stretches and/or backbridge holds.

Perform the exercise lying prone (face down) on a bench or over a stability ball. This will enable you to focus on muscle movement and limit injury during the exercise. This exercise is done with external rotation, which means with thumbs up. Start by doing series with no weight, then add dumbbell plates in your hands, but make sure you are doing it with thumbs up in order to activate those mid-traps.

If you are already intermediate in backbridge, release your head from the ground and push yourself up as much as you can. When you start, you won't be able to reach full range of motion, but that is okay for the beginning.