It’s been a few weeks since I wrote my last blog. Gladiatorerna ended with a bang! In my opinion, this was the best season that I have been a part of. It was also the most fun to record, not only because my sister joined the team, but I was finally able to enjoy it more rather than to just see it as a competition. I dont have any idea how many more seasons there will be, if there will be anymore, so I think that it’s important to really appreciate and be grateful for the chance to be a part of this amazing adventure.
Work has been going at full blast. It seems as though everyone wants to get in shape for the summer (if it ever gets here?), so I have been working 8-10 hour days at Balance. It’s great to be able to work so much, but it’s hard to juggle my own training on those days. My achilles are slowly feeling better. I started massaging them really hard twice a day for the past two weeks, and it has really helped the healing process. I have started running and adding a bit of easy agilities, so I am happy about that. I am hoping to be able to start with basketball training on Thursday when I am home in the states.
In my last few blogs, I have shared some of my favorite exercises. After I shared my TRX core workout, I saw a few people doing it at Balance a few days after. They came up to me after the workout and said that they loved it! That’s what I love about my job. I get the chance to give people the tools to take care of their bodies.
To follow in the same footsteps as my other blogs, now I am going to share my lower back program. I believe that having a strong core is the most important foundation to build. It becomes the backbone to all other types of training. When I train my lower back, I begin with deadlifts. I NEVER sacrifice good technique to lift heavy weight. I make sure that I am warmed up before doing 2 warm up sets, followed by my 3 heavy working sets. After deadlift, I follow that up with 3 sets of either heavy back extension or superman back extension. Then comes my two most hated/favorite lower back exercises: table top, and table top walk. The only thing needed for these exercises are is a yoga ball. The most important key of these exercises are to keep your hips up as high as you can. NO DIPPING! Check out the videos below to see how the exercises are done.
Deadlift: 3×10 110kg
Table top: keep your hips up as high as you can! Start without weight! Aim for 3×20. Click on the link below:
Table top walk: keep your hips up, and lift your feet up. NO SCOOTING! Aim for 3×6. Click on the link below:
Give these exercises a try! I guarantee that your back will be on fire when you are done.