STEAL THIS WORKOUT- My 'Bulletproof Back' Warm Up

Lower back pain has a funny way of showing up without a clear reason. No single injury, no dramatic moment—just a history of flare-ups that pop up when things aren’t taken care of.

That’s exactly who this warm-up was built for.

The Bulletproof Back warm-up started as a solution for a few clients who needed consistency and confidence around their backs, not more fear or fragility. It blends targeted hip mobility with strength work focused on pelvic control, along with hamstring and lateral hip mobility to support how the body actually moves. The goal isn’t to “protect” the back by doing less—it’s to prepare it by moving better before training ever begins.

Here's the warm-up:

*Make sure to click the title of each movement for a full coaching video*

Starting on the ground:

​-Lying Hamstring Extension x 5 reps per leg ​

​-90/90 Marching x 5 reps per leg ​

​-Crossbody Deadbug x 5 reps per side​

Moving to a kneeling stance:

​- Half Kneeling Hip Opener x 5 reps per side​

Finish standing:

​-Standing T Spine Rotation x 5 reps per side ​

​-Hip Airplane (with band assistance) x 5 reps per side ​ (thank you to the CSP crew for the assist with the video demo!)

Make sure to save this one and use it as a warm up for your own workouts or on days that you only do a cardio activity you can finish with these movements to give your lower back some T.L.C.

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