Generate a workout routine for a strong core/back

To build a strong core and back, Andrew Huberman provides valuable insights, emphasizing a combination of targeted exercises and awareness of movement patterns. Here are key components for a comprehensive routine:

Core and Back Exercises

1. McGill's Big Three: Essential for spine stability and overall back strength:

   • Curl-Ups: A safer alternative to sit-ups that strengthen the abdominal wall without straining the spine.
   • Side Planks: Enhance lateral stability of the trunk.
   • Bird Dogs: Focus on extending opposite arm and leg to enhance spinal stability 1.

2. Anti-Rotation Exercises:

   • Staggered Stance Exercises: Perform resistance training like curls or tricep extensions with one foot in front to train the abdominals and obliques through anti-rotation forces, adding stability to the spine 2.

3. Spine Movement and Stability:

   • Push the Ground Away: In movements like planks and bird-dogs, focus on pushing the ground away to enhance stability and strengthen the spine 3.
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       1

       Strengthening Your Back

       00:36:25
       
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       2

       Anti-Rotation Training

       01:39:05
       
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       3

       Strengthening Spine Stability

       00:55:19
       
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       4

       Proprioceptive Feedback

       01:20:46
       
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       5

       Movement and Pain

       01:59:03
       
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       6

       Core Stability Insights

       02:19:49
       
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       7

       Torso Workout Essentials

       01:03:16
       
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       8

       Pain-Free Back Strategies

       00:00:00
       

4. Core Activation Techniques:

   • Using a feedback belt or conscious muscle activation during exercises to increase proprioception and engage core muscles more effectively 4.

Additional Protocols

1. Balance Muscle Groups: Ensure you're balancing back exercises with adequate pulling motions to counteract pushing exercises. This helps reduce shearing stress and avoid injuries 5.

2. Functional Movements:

   • Include movements like squats, lunges, lifts, and pulls that mimic daily activities and improve overall functional strength 6.

3. Warm-Up and Flexibility:

   • Include exercises like chin-ups or pull-ups that offer both contraction and stretching benefits for back muscles. Warm-ups are crucial to prepare muscles for the workout and prevent injuries 7.

Sample Routine

Daily

• Bird Dogs: 3 sets of 5-8 reps per side, holding for 8-10 seconds.
• Curl-Ups: 3 sets of 10-15 reps.
• Side Planks: 3 sets of 20-30 seconds per side.

Twice a Week

• Seated or Dumbbell Rows: 4 sets of 6-8 reps for peak contraction.
• Chin-Ups/Pull-Ups: 3 sets to failure for muscle stretch.

By incorporating these exercises and focusing on consistent and mindful movement, you can build a stronger and more resilient core and back. Always consider your individual pain points and consult a professional if necessary 8 5.