Alternative Exercises

S.G.M.

Hey all,

Just looking for suggestions.
I have to do a weights/bodyweight programme to help strengthen my back as I've been having issues with it. I got it from a rehab centre in late November and had started it in the gym but had to stop due to another issue. Feeling a lot better now and ready to start the back strengthening programme again but I don't have all the equipment needed due to the gyms being closed.

The programme is as follows:
Warm Up - A1) Light Cardio 5-10 mins
A2) Thoracic rotation in side lying
A3) Thread the needle
A4) Hip Flexor Stretch

Block One - B1) Squat from bench, Kettlebell to chest
B2) Single arm shoulder press in half kneeling
B3) Swiss ball back extensions

Block Two - C1) Split Squat (BW)
C2) Bent-over Row
C3) Oblique Twist (Cable Machine)

So I don't have a swiss ball for B3, a barbell for C2 or a cable machine for C3.

Does anyone have any idea what I could do to replace these exercises? I have to get my back sorted before I go back to proper lifting so Im anxious to get it right.

Thanks

Alf Veedersane

S.G.M. wrote: »

Hey all,

Just looking for suggestions.
I have to do a weights/bodyweight programme to help strengthen my back as I've been having issues with it. I got it from a rehab centre in late November and had started it in the gym but had to stop due to another issue. Feeling a lot better now and ready to start the back strengthening programme again but I don't have all the equipment needed due to the gyms being closed.

The programme is as follows:
Warm Up - A1) Light Cardio 5-10 mins
A2) Thoracic rotation in side lying
A3) Thread the needle
A4) Hip Flexor Stretch

Block One - B1) Squat from bench, Kettlebell to chest
B2) Single arm shoulder press in half kneeling
B3) Swiss ball back extensions

Block Two - C1) Split Squat (BW)
C2) Bent-over Row
C3) Oblique Twist (Cable Machine)

So I don't have a swiss ball for B3, a barbell for C2 or a cable machine for C3.

Does anyone have any idea what I could do to replace these exercises? I have to get my back sorted before I go back to proper lifting so Im anxious to get it right.

Thanks

B3 - no equipment needed. You can do them on the ground...you can google 'prone back extension' / see them on youtube.
C2 - Bent over row with resistance band
C3 - resistance band.

So a couple of resistance bands is the answer.

S.G.M.

Alf Veedersane wrote:

So a couple of resistance bands is the answer.

Perfect. I'd probably be best to get a few different resistances so I can progressively overload.

Alf Veedersane

S.G.M. wrote: »

Perfect. I'd probably be best to get a few different resistances so I can progressively overload.

Yep. You could get the red, green, purple and blue.

For the oblique twists you'd use the red and rows you'd use one of the other 3 but it give a scope to go to next band up.

You can use them for all sorts of other exercises as well so they won't go to waste.