📅 Weekly Low Back Exercise Schedule

🟩 Monday – Core + Mobility

• Cat-Cow Stretch – 10 reps
• Pelvic Tilts (supine) – 10 reps
• Bird Dog (basic) – 5 reps per side
• Glute Bridge (basic) – 10 reps
• Standing March in Place – 30 sec

• McGill Curl-Up – 2 x 10/side
• Bird Dog – 2 x 6/side
• Side Plank (on knees) – 2 x 30 sec/side

• Piriformis Stretch – 30 sec/side
• Hip Flexor Stretch – 30 sec/side
• Child’s Pose – 1 min

🟨 Tuesday – Active Recovery + Flexibility

• Same as Monday

• Child’s Pose – 1 min
• Open Book Thoracic Rotation – 10 reps/side
• Knees to Chest – 20 sec
• Hamstring Stretch – 30 sec/side
• Seated Piriformis Stretch – 30 sec/side
• Chin Tucks – 10 reps
• Wall Angels – 10 reps

🟦 Wednesday – Core + Posture

• Same as Monday

• McGill Curl-Up – 3 x 12/side
• Glute Bridge March – 3 x 10
• Dead Bug – 2 x 10

• Hip Hinge Practice – 10 reps
• Chin Tucks – 10 reps
• Standing Pelvic Tilts – 10 reps
• Wall Angels – 10 reps

🟪 Thursday – Mobility + Flexibility

• Same as Monday

• Child’s Pose
• Seated Hamstring Stretch
• Piriformis Stretch
• Hip Flexor Stretch
• Knees to Chest
• Thoracic Rotation (Open Book)
• Supine Spinal Twist

🟥 Friday – Core + Stability

• Same as Monday

• McGill Curl-Up – 3 x 12/side
• Side Plank – 3 x 30 sec/side
• Dead Bug – 3 x 10
• Glute Bridge March – 3 x 12 reps
• Wall Sit – 2 x 30 sec

• Child’s Pose – 1 min
• Hip Flexor Stretch – 30 sec/side

🟦 Saturday – Optional Recovery / Mobility Flow

• Same as Monday

• Open Book – 10/side
• Seated Piriformis Stretch – 30 sec
• Hamstring Stretch – 30 sec/side
• Chin Tucks – 10 reps
• Hip Hinge Practice – 10 reps

⬜ Sunday – Full Rest Day

• Cat-Cow – 10 reps
• Child’s Pose – 1 min
• Standing March – 30 sec
• Chin Tucks – 10 reps