Section 3 - Exercise Videos
Exercise #7 - Lateral Spine Rotators, 1
Exercise #7 - Workout Summary
Muscles Used: Lateral Spine Rotators
Muscles Used: Lateral Spine Rotators
The video shown above demonstrates how to perform this exercise one time in each direction.The final holding position for the first half of the exercise is shown in Figure 7a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed in the other direction as shown in Figure 7b below.
Figure 7a. Final hold position first half of exercise.
Figure 7b. Final hold position second half of exercise.
Repeat this process two more times giving you a total of three 'reps' in each direction for this exercise as shown below:
Exercise #7
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- It doesn’t matter what time of day you exercise however, your body will respond best if you choose the same time each day to train.
- To increase the resistance, step further away from where the band is tied or use two bands together.
- Use a watch or a clock with a clearly visible second hand, so that you can accurately time your exercises.