Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

SUPERMAN

Begin on all 4s with your weight placed evenly on all 4 points. Draw your navel to spine creating core control and maintain neutral spine throughout. Alternately raise and extend the opposite and to leg. Do not allow the lower back to arch or your weight to shift across.

BACK EXTENSION

Lie face down on the floor with your arms by your side, palms up. Engage your core and raise your upper and lower body off the floor. Simultaneously turn your palms down and draw your shoulder blades down and together. Keep the head in line with the spine. Hold the position.

BACK EXTENSION

Lie face down on the floor with your arms extended in a V position overhead. Engage your core and raise opposite arm and leg together. Aim to lift your head and chest off the floor. Ensure your shoulder blades are drawn down your back and keep the head in line with the spine. Lower and alternate sides.

DEADLIFT – Kettlebell

Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of the kettlebell in both hands. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.

BACK EXTENSION – Bench / Weight

Lie over a back extension bench and hold a weight to your chest. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Engage your glutes and raise the torso in line with the body.

DEADLIFT – Barbell

Stand feet shoulder width apart, bend the knees, hinge from the hips and take hold of a barbell with a wide grip. Perform a deadlift by pressing the feet into the ground and straightening the legs. Do not let the lower back round, maintain neutral spine. Lower under control.

DEADLIFT – Dumbbells

Stand feet shoulder width apart and hold a dumbbell in each hand. Hinge at the hips, bend the knees and lower the dumbbell towards the floor. Do not let the lower back round, maintain neutral spine. Engage your glutes, push the feet into the ground and you straighten your legs.

BACK EXTENSION — Wall / Swiss Ball / Weight

Lie forward with your pelvis over a swiss ball with your feet locked against a wall for support. Hold a dumbbell with both hands, extend the arms and engage the core. Contract the glutes and raise the back in line with the body taking the dumbbell overhead to continue the line of the movement.

DEADLIFT – Dumbbells

Stand on 1 leg and hold a dumbbell in each hand. Bent the supporting knee, hinge forward from the hip and lower the dumbbells towards the floor. Allow the free leg to move backwards. Go to the point where you can maintain neutral spine, do not round the back. Straighten the leg.

BACK EXTENSION — Bench / Weight

Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Engage your glutes and raise the torso in line with the body taking the dumbbell overhead to continue the line of the movement.

DEADLIFT – Kettlebell

Stand feet shoulder width apart with a kettlebell placed between the feet. Bend the knees, maintain neutral spine and perform a deadlift. Place the kettlebell back onto the ground, hands onto the floor in front of you and jump the legs back into a plank position. Jump in and repeat.