Movement 1

Movement 1: Supported Cat Cow 2 Rounds, 6-12 Reps Movement 2: Seated Side-Bend 2 Rounds, 6-12 Reps Movement 3: Seated Side-Bend 2 Rounds, 6-12 Reps

Movement 1: Seated Half Bend 2 Rounds, 6-12 Reps Movement 2: Seated Half Hinge 2 Rounds, 6-12 Reps Movement 3: Seated Half Side-Bend 2 Rounds, 6-12 Reps Movement 4: Seated Half Twist 2 Rounds, 6-12 Reps

Movement 1: Seated Full Bends 2 Rounds, 6-12 Reps Movement 2: Seated Full Hinge 2 Rounds, 6-12 Reps Movement 3: Seated Full Twist 2 Rounds, 6-12 Reps Movement 4: Standing Half Side-Bend 2 Rounds, 6-12 Reps

Movement 1: Standing Half Bend 2 Rounds, 6-12 Reps Movement 2: Standing Half Hinge 2 Rounds, 6-12 Reps Movement 3: Standing Side-Bends 2 Rounds, 6-12 Reps Movement 4: Standing Half Twist 2 Rounds, 6-12 Reps

Movement 1: Back Extension Isometric 2 Rounds, 6-12 Reps Movement 2: Standing 3/4 Bend 2 Rounds, 6-12 Reps Movement 3: Standing 3/4 Hinge 2 Rounds, 6-12 Reps Movement 4: Standing Full Twist 2 Rounds, 6-12 Reps

Movement 1: Assisted Back Extensions 2 Rounds, 6-12 Reps Movement 2: Standing Full Bend 2 Rounds, 6-12 Reps Movement 3: Standing Full Hinge 2 Rounds, 6-12 Reps Movement 4: Standing Full Side-Bend 2 Rounds, 6-12 Reps Movement 5: Standing Full Twist 2 Rounds, 6-12 Reps

Movement 1: Bodyweight Back Extensions 2 Rounds, 6-12 Reps Movement 2: Standing Spine Circles 2 Rounds, 6-12 Reps Movement 3: Mini Jefferson Curl 2 Rounds, 6-12 Reps

Movement 1: Weighted Back Extension 2 Rounds, 6-12 Reps Movement 2: Weighted Side-Bend 2 Rounds, 6-12 Reps Movement 3: Resisted Rotation 2 Rounds, 6-12 Reps Movement 4: Jefferson Curl 2 Rounds, 6-12 Reps