Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Cat-Cow (Spine)
Bodyweight
1×60s · rest 15s
2.
McGill Curl-Up
Bodyweight
3×3–5 · rest 30s
Descending pyramid (5-3-1 style), ~10s braced holds per rep, per side.
3.
Side Plank
Bodyweight
3×10s · rest 30s · single side
Short braced holds (McGill style) — add reps over weeks, not seconds.
4.
Bird Dog
Bodyweight
3×5–8 · rest 30s · alternating
Pause 5-10s per rep; square hips.
5.
Glute Bridge
Bodyweight
2×12–15 · rest 45s
6.
Child's Pose (Back)
Bodyweight
1×60s · rest 15s
Skip or shorten if end-range flexion aggravates symptoms.
Add exercise
Coverage