Back exercises using your bodyweight

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The kneeling t-spine rotation is a mobility exercise that helps to increase the range of motion of the spine and shoulder girdle.

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The floor angel is a beginner level upper body mobility exercise that helps to increase range of motion in the shoulders.

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The samson lunge is a warm-up exercise that helps to open up the hips and upper back.

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The walk-out cobra is a beginner level mobility exercise that helps open up the hip flexors and warm-up your hamstrings and back.

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The kneeling t-spine rotation is a warm-up exercise that helps to open up and increase mobility of the thoracic spine.

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The swan dive shoulder rotation is a dynamic shoulder mobility exercise that targets the entire shoulder girdle and upper back.

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The sky diver is a beginner level bodyweight exercise that targets the posterior chain.

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This is an intermediate core exercise that requires a little more strength and coordination than the basic plank. When done with proper form, this exercise really strengthens and tightens the abdominal and lower back muscles.

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The leg raise exercise must be done with proper form and tempo to ensure that the correct muscles are being used. Those muscles include the top of the buttocks and lower back.

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The open arm chest raise is a beginner level core exercise that targets the lower back.

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This is a excellent stretch that targets the entire back and erector spinae.

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The cross over stretch targets the lower back and is suitable for any fitness level.

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The chest raise using a heavy medicine ball is an intermediate core exercise. This exercise targets the lower back, glutes and rear deltoids.

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The scorpion stretch is a beginner warm up exercise that is used to stretch the lower back and core.

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The one leg toe touch is a beginner lower body exercise. This is a challenging beginner exercise that targets the hamstring and also helps to improve balance.

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