How to improve your conditioning levels...

Hi everyone, Donogh here from PFP. In this blog I am going to focus on how to increase fitness or conditioning. We have wrote quite extensively in the past via blogs or on our social media about various ways to improve strength through differing methods, exercises or rep schemes, so now it’s time to talk about conditioning. This is quite a broad topic that I will try to make as simple as possible but due to the vastness of the topic, I will split it into 2 parts.

  When training to improve conditioning, you are effectively training the heart. You are trying to train the heart to be able to pump blood around the body fast enough to maintain the activity you are doing (walking, working, training etc.). When designing a conditioning programme, coaches need to know the ultimate goal of the person. In this blog, the focus will be on the person who is looking to improve their lifestyle.

When training to improve conditioning, you are effectively training the heart. You are trying to train the heart to be able to pump blood around the body fast enough to maintain the activity you are doing (walking, working, training etc.). When designing a conditioning programme, coaches need to know the ultimate goal of the person. In this blog, the focus will be on the person who is looking to improve their lifestyle.

Improving your conditioning, much like improving strength, can be done in a variety of ways. The first thing that you need to ask yourself is what exactly you want to improve. Do you want to improve it to play your sport? Is it to improve your quality of life? For example, you struggle to do everyday tasks due to a lack of fitness.

In this scenario, it is likely that adding conditioning exercises at the end of a structured weights programme will help them. We would recommend a form of high intensity interval training. This will usually last up to 15 minutes with interspersed breaks throughout some high intensity exercise, for example: prowler pushes.

Here at PFP, we try to incorporate weights training into all programmes as we believe this is the most efficient way to lose body fat or gain muscle. Increasing your conditioning levels can have a direct impact on the amount of weights training you can do. If your heart is capable of pumping blood around your body at an efficient rate, it will allow you to recover optimally between sets.

If weight training isn’t your thing, and you still would like to improve your conditioning levels, a combination of low intensity steady state training and high intensity training can be a good way to reach your goals. This could be done by going for a brisk walk, slow jog, consistent speed cycling or rowing where you can keep a steady heart rate at around 120-140 beats per minute (this will vary depending on age and fitness levels). Perform this steady state training for 20-60 minutes to improve your hearts ability to pump blood around the body.

 Note: The time above varies quite alot again based on age and fitness levels, you could also go longer than an hour.

Combine this training with some sort of high intensity training on different days with exercises such as burpees, sprints, jumping jacks, mountain climbers etc. for a better conditioning regime that will provide the heart with a different stimulus to improve its function. Try following a time on, time off ratio where you do more work than you rest, for example: 20 seconds on, 10 seconds off.

Hopefully, after reading the above you’ll have a bit more of an understanding on how to improve your conditioning levels. If you are looking to improve your conditioning for sport, stay tuned for our next blog.

Thanks,

Donogh

 

Clean eating vs. Macro counting

Happy New Year! I hope everyone enjoyed the holidays and festivities. I know most people are getting back into health and fitness routines, myself included. From experience, that first session back is always the hardest, so try and get it done and dusted as soon as you can and before you know it, you'll be feeling back to yourself. If training is one aspect of feeling healthy and fit, well then nutruition is the other side of the coin. 

So, today, let's talk about the difference between clean eating and macro counting. Both of these are popular nutrition methods, but let's break it down and see what they involve and if either of them are actually worthwhile. I have used both of these options for myself, as well as with clients, so I'll give you the good and the bad from my own experience. 

Clean Eating

In my opinion, clean eating refers to the removal of processed foods from the diet as much as possible. It prioritises ogranic food when available. Clean food simply means food in its natural state e.g. fruit, veg, nuts, organic meat etc. Or as close to its natural state as possible. This is a relatively simple idea, but actually finding whole, unprocessed foods can be quite challenging. 

So why would someone eat clean food? Whole, unprocessed foods tend to be rich in nutrients and low in chemicals. By eating 'clean' foods you will automatically reduce the amount of refined sugar in your diet which is always a plus. In terms of health, clean eating is great. But if your goal is fat loss, would I recommend clean eating as a way of getting lean?....Probably not! Or at least not on it's own.   

Clean eating, on its own,  doesn't really look at the calorie content of food. So although you may be eating the best quality food, loaded with health benefits you will not lose body fat if you are eating more calories than you burn. For example, eating lots of raw nuts will bring lots of nutrients and health benefits to your body, but as nuts are a calorie dense food it is very easy to over eat them and end up having a surplus of calories for the day. 

Also, from my own experience I found that when I was strictly adhering to clean eating it was far more difficult to socialise. I didn't know what was in the food in a restaurant or when I went to someone's house. It can be hard to draw the line when it comes to clean eating as there are lots of things outside our control- for instance water has chemicals added to it; but equally water in plastic bottles has chemicals added too so you end up searching for pure water in glass bottles- this level of clean eating is hard to do. From what I know it's impossible to be completely clean with what you eat and so if your expectations of clean eating are too high, then you are setting yourself up to fail. 

Macro Counting

Macro counting refers to the process of counting the amount of carbs, fats and proteins entering the body. It doesn't require food to be organic or unprocessed, although it can be. Typically, people will have calculated their own body's requirement for carbs, fats and protein. Your body's daily requirements will depend on a variety of factors including activity levels and goals. 

Macro counting is more felexible than clean eating. If example, if you want a bar of chocolate you simply account for it in your macros and you fit the rest of the day around it. You can still hit your daily goals. This flexibility is what makes counting macros so attractive to people.

By complying with your macro goals you are also hitting a certain calorie intake each day. And at the end of the day, the ONLY way to drop body fat is to eat less calories than you burn. This is a fact.  

Macro counting has a reputation for being unhealthy as people have a perception that it means that you can eat anything as long as it fit your macros - and while this is technically true, you will find that in order to feel full and satisified, you will more often choose to eat real, whole foods.

Do these two methods need to exist in isolation from each other? No, absolutely not. In fact, if you combine clean eating with macro counting you would have a pretty good recipe for success when it comes to fat loss. Of course our body needs whole, nutrient dense foods; but it also needs to be in a calorie deficit to drop body fat. And let's face it, we all need to have a take-away, crisps, chocolate and nights on the beer every now and again.

There should be no feelings of deprivation. Depriving yourself only creates a binge- purge cycle and creates a very poor head space. The whole point of being fit and healthy is to feel good and be able to live life to the fullest.  Any long term nutrition plan needs to have this level of flexibility in order to be sustainable. Ultimately, long term compliance is the greatest detemining factor of sucess in any nutrition plan. What can you see yourself doing forever? 

So, this new year, instead of saying we're giving up chocolate, sugar, carbs or whatever it may be, why don't we make healthy choices as much as we can and know that you can have anything you like AND still achieve your goals. Does it sound too good to be true?! Well, you'll be glad to know it's not and that's the beauty of counting macros. 

If you would like more information on nutrition or training please get in touch. We are here to help!

Nigel 

Sleep...your secret weapon!

“Sleep is food for the brain, sleep is fuel for exercise”

Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!

Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.

 Image via Pinterest

Image via Pinterest

 

So, what are the consequences of poor sleeping patterns?

•       Poor concentration, Poor Decision Making, Poor memory Recall

•       Mood Disturbance, Increased Anxiety, Depression,

•       Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release

•       Increased risk of illness

•       Loss in Lean Tissue, Increase in Body Fat

•       Increase stress to key organs

Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.

What strategies can we implement to try sleep better?

  • Educate – Understand the importance sleep plays in your lifestyle
  • Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
  • Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
  • Periodize Sleep – Try creating times within busy days that you can have a nap
  • Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted

Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.

As always, if you have any questions just pop in and ask one of us.

Talk to ye soon,

Donogh

Shoulders and T-spine Health

Opening up the shoulders and Thoracic spine

Hey everyone coach Ev here, following on from my previous blog, I said I would write a blog on how to free up the shoulders and thoracic spine.

Many of us have developed bad habits that have led to restrictions in our movement ability in our shoulders and t-spine. My experience of coaching has shown me that those who play hurling or rugby usually have greater shoulder and t-spine mobility in comparison to Gaelic footballers and soccer players. And those who sleep on their shoulders often have a huge imbalance in their shoulder mobility when both sides are compared. This could potentially lead to an injury over time which may vary from minor muscle strains to more severe disk issues etc. Almost all of the exercises below can be done at home and can hugely help in creating a little extra mobility.

T-spine

Side lying windmills

Get a foam roller and place this under your top knee whilst lying on your side. Bring your knee to 90° angle. Start by having your hands together with your arms straight. With your top hand, use your thumb like a pencil and draw around your body as you exhale. Keep your thumb in contact with the ground at all times. Your top shoulder will drop towards the ground during this process. Also keep your knee in contact with the foam roller throughout the movement. If you have never completed a movement like this before you may feel ‘popping’ or cracking in your t-spine and this is normal.

 

Bretzel

Whilst lying on your side, bring your knee to a 90° knee angle. With your top hand, grab your lower ankle and with your lower hand, grab your top knee, take a deep breath, on the exhale press your top shoulder back towards the ground. As with the side lying windmill, you may hear or feel a ‘popping’ sensation in the t-spine.

 

Quad t-spine rotation

Whilst in an all-fours ground position. Press your hips back and keep a neutral spine. Grab the back of your neck with one hand, fix your eyes to that elbow. As your externally roatate your arm outwards, keep your eyes on your elbow and maintain the neutral spine.  As with the 2 previous exercises, you may feel ‘popping’ in your t-spine if you have poor mobility.

 

Shoulders

Wall slides

Sit into a quarter/half squat against the wall, press your lower back into the wall. Place your hand and elbow in conatct with the wall, run your hands and elbows up and down the wall. This may be difficult if your mobility is very restricted. Throughout the movement keep your lower back in contact with the wall. A good cue for this is to keep ribs down.

 

Bench shoulder flex

For this you'll need a bench/chair and a dowel. Start with your knees dircetly beneath your hip, a dowel held by both hands behind your head/neck and your elbows at shoulder width on a bench. Take a deep breath, on the exhale press your hips back while keeping your elbows in contact with the bench.

 

Shoulder rotations/dislocations

For this exercise all you will need is a dowel/band/rope. Initially I would recommend for someone with poor molility to start wth as wide a grip as possible. Keeping your arms straight. Rotate over your head and backward. As you progress narrow your grip.

For those with severe lack of mobility I would recommend starting these execises at home on top of any training they may already be doing. 2-3 sets of 6+ reps is a decent rep and set range to start with. And remember, when it comes to mobilty and flexibility work, quality over quantity.

As always, if you have any questions, call in and ask or pop us a message here at PFP.

Thanks,

Ev Hennessy B. Sc

 

 

So you want to be more powerful...

Hi everyone, Donogh here again and this time I’m going to tell you how you can get more powerful without learning the Olympic lifts. What??? But how?? Just listen 😉

Olympic lifts are excellent for power output, research has shown us that. But from my experiences with teams, the time taken to teach the technique eats in to a lot of time where you can be getting faster or more powerful or doing curls 😊

When we train for power, what we are essentially looking for is big extension through the hips and glutes and explosive power right up from the ankles which we call triple extension. Improvements in power will come by moving weight very very fast.

These are 4 exercises that I recommend for power that are easy to do and come very close to Olympic lifts for power output.

1.       Loaded Squat Jump – The most similar exercise to an Olympic lift without the complications. I like to hold 2 dumbbells by my side weighing about 40% of my body weight. Get into a quarter squat and jump as high as possible. This exercise gets you into a similar triple extension as the Olympic lift but eliminates the catch. You still produce a lot of power and when landing correctly you receive force too which is crucial for contact sports. Very simple to do and I would recommend 3-4 reps, 3-4 sets with about 90 second rest between sets.

2.       Prowler Push – This exercise when done correctly can produce great amounts of force. You can do this exercise 2 ways, pushing off one leg at a time like a running motion or 2 legs at a time. Either way you will want to ensure that you push your legs back as far as you can to get into that triple extension. I personally like pushing off 2 legs explosively driving the prowler away from you and ending up lying face down on the floor in a push up position (just remember to put your hands out as you fall). I would recommend 50-60% of your body weight and about 10-15m of reps and 3-4 sets again with about 90 seconds rest.

3.       Hip Thrust – Research has suggested that hip thrusts can increase your vertical and horizontal jumps while decreasing your 10m and 20m sprint time. If that’s not a reason to be doing this exercise more than I don’t know what is. I would recommend working at around 70-75% of your 1 rep max and moving the bar as fast as possible getting into hip extension. Again 3-4 reps and 3-4 sets would work well with about 90 seconds rest.

4.       Kneeling Med Ball Wall Slam – This exercise works on upper and lower body. The key to making this exercise worth adding in to your power program is exploding through the hips as you throw the ball and again ending up lying face down on the ground. This will work on extension through the hips and power through the upper body. 4-5 reps and 3-4 sets with around 90 seconds rest will be enough.

So that’s 4 great exercises to add to your program to get more powerful which will lead to increases in your speed and in your jump. And who doesn’t want that?

Here at PFP we have a jump mat that can give an accurate measurement of jump height and speed gates that give an accurate measurement of speed. So why not call in and test yourself before trying these out and then re test after 4 weeks to see if they work.

As always, if you have any questions pop in and ask or leave a comment underneath.

Talk soon

Donogh

 

My top training and nutrition podcasts

As we head towards September, I know lots of you are renewing your health and fitness goals and getting remotivated after the summer months. One of the questions I've been asked loads is for some podcast recommendations - so today I'm going to go through a few of the podcasts I'd recommend, especially if you want to expand your nutriton and training knowledge.

1. Sigma Nutrition - https://sigmanutrition.com/

One of my go-to podcasts for evidence based info on all things health and lifting related. Hosted by leading Irish expert - Mr. Danny Lennon. 

2. The Strength Athlete - http://thestrengthathlete.com/

A powerlifting/strength based podcast for those who are interested. Great evidence based info on training, nutriton, technique and sports psychology. 

3. Precision Nutrition - http://www.precisionnutrition.com/

Covering a wide and intersting variety of topics, Precision Nutrition is a great podcast for expanding you nwoledge inrelation to nutrition, health and fitness. 

4. The Guru Performance - https://guruperformance.com/

Hosted by Laurent Bannock and featuring a wide variety of expert speakers on everything in sport and exercise science. Often delving into the latest science and research on a topic. 

Give any of these podcasts a listen and let me know how you get one. Also, if you've come across any podcast gems please let me know...I'm always looking to add more to my playlist.

Thanks,

Nigel

 

My top tips for gains..i.e. Hypertrophy

Your training is going to plan and you want to dial in your nutrition to make some GAINS! If your goal is to gain lean muscle mass, you'll know that getting calories in can be hard at times, especially hitting that protein target. 

  • First thing is liquid calories..easy to get in, easy to digest. Things like milk, smoothies etc. can be had on the go and don't require any planning. With your smoothie, through in a scoop of protein or two, berries /banana /avocado, nut butter, ice, use milk as your liquid to increase cals and protein. 
 Image via pinterest

Image via pinterest

  • If you've no intolerances then you can up your intake of grains, especially on days when your carbs are higher.  
  • Don't leave majority of your calories until the afternoon/evening, for me it works well to spread it out throughout the day. If I leave it too late, it can impact on sleep and just leave me feeling a bit sluggish.
  • Eat protein in the morning - I find if I eat a good bit of protein in the morning then it's much easier to hit target for the day. It can happen quite easily that you don't have much protein in the morning, especially if you just have something like oats, and really it's like fighting a losing battle, on the protein front, for the rest of the day. So try include eggs, turkey rashers, protein in oats, salmon on brown bread, protein smoothie, greek yogurt etc. in your first meal. 
 Image via Pinterest

Image via Pinterest

  • Don't be too fussy about food sources, sometimes you just have to get the calories in even if it's not the most nutrient dense food. 
  • And my last tip is don't increase your calories too quickly - to reduce the chance of putting on fat tissue you need to be very controlled in your pace of increasing calories. 

One size fits some...

Hey everyone, Donogh here again. In this blog, I’ll talk about the importance of an individualised program to reach your goals. One of the services provided here at PFP is an assessment through Functional Movement. Based on your results and your needs we then design a program.

 Image via Google

Image via Google

The aim of this is to turn your weak links into less of a weak link while also focusing on the importance of turning your strong links into even stronger links, therefore it is important to have an individualised program. We are all different, two people may have the same goals but they will have completely different strengths and weaknesses. Through the assessment we also get a picture of your lifestyle and other factors that can affect your training such as work, nutrition and sleep. Again, no two people will be the same here.

I have worked a lot with various rugby teams and I have seen first-hand a one size fits all approach, in reality it’s a one size fits some. Through the assessment we can identify where you have issues in your mobility or stability while also checking previous injuries and then implementing corrective strategies individual to you. These strategies will make your movement better, reduce your risk of injury and give you a better chance of your program being a success.

My most used phrase as a coach is “it depends”, it always depends on something. “How do I get stronger?”. It depends on what you have done before, injury history or movement quality. “How do I get fitter?”. It depends on your body composition, nutrition or sleep quality.

Once we have a snap shot of your lifestyle, movement, strengths and weaknesses we can give a very good go at designing a program specific to you. Without knowing all of that, the program’s success will depend…

Hopefully that gives you an insight into the importance of individualised training and if you have any questions call in and have a chat with any members of staff here at PFP.

Donogh

Low calorie treats - my top 5!

Calories in versus calories out is the most important element when it comes to fat loss, everything else - macros, supplements, training, sleep etc. - comes after this. The bottom line is that if you eat excess calories (be it from veg, chicken, pizza, protein shakes or chocolate!) you will not lose body fat. Simple. 

So today I'm back with my own favourite low calorie treats - things that I eat that will fit in with my calories and taste great. If you're counting macros you can easily scan your treat into your tracker (e.g. MyFitnessPal) in the morning and that way you've accounted for it and you can make it fit in with your daily calories. If having a small treat everyday helps you stick to your calories/macros goals - then why not? You will still see results...so happy days!  

 

 

1. Curly Wurly

A favourite of mine coming in at only 115 calories. Especially good when they are kept in the fridge. You can easily fit this into your day if you fancy a chocolate treat at night. This definitely won't break the calorie bank. In fact, I've been known to fit 2 of these into my macros /calories on any given day. 

 

oppo ice cream.png

2. Oppo ice-cream

A recent discovery of mine - I found them in Supervalue on the Abbeyleix road in Portlaoise - and if you're an ice-cream lover then look no further. I bought the salted caramel flavour - it is 100% unreal! And I've heard good things about the other flavours too. For half a tub of the salted caramel ice-cream it was about 190 calories - compare that to something like Ben n' Jerrys or the likes. Calories wise, Oppo, are a great option to have in the freezer. 

 

 

3. Aldi Whirlz

Another ice-cream option - a bit of a pattern here! :) These come in at  49 calories each. 

4. Jelly

These jellies are only 10 calories each. Great on their own or paired with something like Glenisk yogurt. Really can help curb a sweet craving if you've no major calories left. 

 

5. Mini trifles 

These mini trifles can be just the thing to hit that sweet craving. At 145 calories, they are not too hard on the macro front either! A handy thing to have in the fridge for those days when you just need something sweet.

And there you have it..a few of my favourite low calorie treats. Any ones I left out? Send me on your recommendations if you've made any good discoveries.

Nigel

 

 

 

Lower back pain? 5 core exercises that may help!

Hi everyone, it’s Donogh here, I’m delighted to have recently joined the team at PFP as strength and conditioning coach.

At some point in your life you will most likely have suffered from lower back pain. I want to talk about my 5 go to exercises that helped me eliminate the lower back pain that I suffered from for quite a few months.

Before I get into it, I know low back pain can come from multiple sources but I also know the main source of low back pain is often from either a weak core or a poorly controlled core. I have a background in sports injuries and so have helped many people get over back pain, most of the time fixing the core helps.

I designed this core circuit for myself but have since given it to a lot of my clients and with proper technique it has reduced pain in every instance and eliminated it completely with a few. These 5 exercises cover every direction of movement and targets each of the main muscles of the core. The idea behind it is to learn how to switch on the core repeatedly and to teach the core not to allow movement in the trunk while other movements are occurring – this is called anti rotation. Anti-rotation for me is a crucial part of creating an efficient core. Whether you’re a footballer bracing for a challenge or a block layer shovelling cement, your back will not like the pressure of constant twisting. Learning how to control the core and getting it strong at limiting movement in the trunk will prevent back pain.

Everyone who is a member in PFP will know these exercises and those of you that aren’t a member (shame on you!) should know them too. There is nothing fancy to it but it’s about consistency and challenging all areas. Too often I see people training core either with poor technique (which can put added pressure on the low back) or not training the entire core.

The first thing everyone must know about the core is how to properly switch it on. If you can imagine having a beer can under your rib cage and trying to squash that can with your ribs, you will have switched on your core. Every core exercise should be done “squashing a beer can”.

The 5 exercises are done in a circuit for 3 sets with a 1 minute rest after all 5 are done.

The exercises are:

1.       Plank

2.       Side Plank

Everyone knows what a plank and side plank are but not everyone can perform them correctly. I would suggest videoing yourself doing it to provide visual feedback or to ask a qualified trainer how to do it. If you were to look at someone doing a plank they should be completely straight (like a plank). A lot of people do planks for long reps (60secs), what I suggest is more reps but shorter time (6x10sec with 1 sec between reps). You still get the 60 seconds of work on your core but instead of long shakey reps, you instead teach your body how to go from a relaxed state to an engaged state in the core. I have found this method helps more with low back pain because throughout the day we go from a relaxed state to needing our core (picking an object up).

Key Points for plank and side plank

·         Squash can

·         Body in straight line

·         10 seconds on 1 second off, 6 reps

 

3.       Deadbug – The deadbug is my favourite core exercise, it teaches core control while moving the limbs. This closely mimics running and if done properly can take a lot of pressure off the low back. It also teaches coordination between arms and legs which some can find challenging. To do this exercise correctly, lie on your back, drive the back flat into the floor, squash the beer can and allow no movement from the trunk for the entire exercise. With straight arms point your hands to the sky, bring your knees up towards your chest with your hip and knee angle at 90 degrees. I perform 20 reps per set, 5 dropping the right arm behind your head while dropping your right leg straight down to the ground. Repeat on your left. I then perform opposite hand to leg on each side. Each of these challenges the core in different ways and provide great stability.

Key Points

·         Back flat against ground, squash can

·         Arms pointed towards sky directly over shoulder

·         Knees directly over hips and knee angle at 90 degrees

·         5 reps with same sided movement and opposite side movement – 20 reps total

·         Avoid trunk movement

 

4.       Landmine Rotations – Another exercise that works on anti-rotation by preventing movement in the trunk while movement is occurring. With the bar either fixed in a landmine fitting or in the corner of the wall, pick up the bar and lock both arms straight out in front of you. Drop the bar to one side keeping your trunk steady in one position. The only movement should come from your arms and a little from your upper back. Your low back and hips should stay locked in the starting position. Repeat these 10 times on each side.

Key Points

·         Squash can

·         Movement from arms and upper back

·         10 reps

 

5.       Barbell Rollouts – These can be done band assisted or without the band depending on your ability. Again, squash the beer can while doing the exercise and roll out until your body is fully straight, then roll back to the start position. Rollouts, again, are providing movement while your core fights to stay stable.

Key Points

·         Starting from your knees with or without a band

·         Squash the can

·         Roll out until fully straight but without touching your body off the floor

·         Roll back to start position

·         10 reps

 

So, they are my 5 go to exercises for low back pain. Before doing this circuit, make sure you know how to do each exercise properly. Any questions don’t hesitate to come in and ask.

 

Donogh Flannery