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Take 1 day each week to rest with no formal exercise.Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks. Additional cardiovascular exercise: Optional, on non-strength-training days.Your body should form a straight line from head to ankles. If not, try for any combination of reps that gets you up to 30 seconds. Position yourself in a back extension station, and hook your feet under the leg anchor. Your body should form a straight line from your hands to your hips.Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor.
At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. 12 - 15 reps, 1 set Hold a barbell with an overhand grip so that it rests comfortably on your upper back.In every exercise, use a weight that you can handle comfortably for the number of repetitions noted.When that becomes too easy, increase the weight on each set by 10 percent or less.6 - 10 reps on each side, no rest between sets Lie on your nondominant side.
Support your weight with that forearm and the outside edge of that foot.Here's a sample schedule of how you might arrange your workouts.