Lower Back Routine

• Goal: Strength, Mobility, Fat Loss & Posture
• Training level: Beginner to Advanced
• Equipment: Visionbody PowerSuit & Box, Resistance Band, Small Dumbbell or Waterbottle
• Exercises: 14
• How often: 2x per Week
• How long: 20min
• For how long: 6-8 Weeks
• EMS/EMA Program Adjustments: Strength I Medium I 5s vs 2s

Why EMS/EMA Training for Lower Back Pain?

Welcome to The Visionbody Training Club!

You can build muscle and endurance with any fitness tool. While that is true, it’s much easier to make progress if you have a way to load each movement, like with barbells and Dumbbells… this is why we usually choose to lift heavy barbells or doing endless repetitions. Muscles need tension and heavyweights are a great way to add tension to your muscles!

But if you’re on the road a lot, are stuck at home because of COVID, traveling a lot, or have issues with pain then our Visionbody EMS/EMA PowerSuit is a great option to help to create the same tension as heavyweights, but without the negative effects of heavyweights. Heavyweights are taxing for your joints and long strength-training sessions can also produce a lot of acids (lactate) which lowers your energy.

Vsionbody EMS/EMA also gets way deeper into the muscles and can strengthen and relax your muscles in a unique and very healthy way!

Training with EMS/EMA is about convenience. It’s small, easy to throw in a travel bag, fairly easy to use, and can provide vicious muscular tension and an awesome training effect! Even if you have lower back pain!

To boost your muscles, EMS/EMA is the most powerful tool you can get these days. Not incorporating EMS/EMA into your training routine equals leaving money on the floor. 

What follows is a strength training protocol to help you built muscle in the lower back, butt, hamstrings, and core for better posture and a stronger lower back!

Hope you enjoy it!

Johannes – Director of Performance

Before you start

1. Drink at least 2-3 glasses of water 30-60min before your training.
2. Sleep 6-8 hours the night before the training.
3. You are not underate and stressed before you start the training. A small snack like a banana is a good choice.
4. Do not use any skin or body lotion before training.
5. You did not drink alcohol at least 12 hours before the training.
6. Make sure to get a proper warm-up. to get a little sweaty, activate your blood flow, muscles, and joints!

About Intensity

Our intensity percentages (%) are not equal to weights (Kg) and speed (km/h). You are not the fittest person in the house if you put the regulators up to the sky! Do your workout and feel that the Suit is contracting your muscles with an extra squeeze. Do not fight the suit by contracting as hard as you can. Do your workout and let the electricity do her silent wonder work for you 😉

Adjust the Suit & Program

1. Carefully put on your Visionbody EMS/EMA Suit. Do not wear any jewelry and take care of your fingernails when putting on the suit. When you use the zipper to close the back of the suit, fix the bottom of the zipper with one hand and pull the zip cord carefully up until it’s fully closed. Click the Visionbody Box to your suit.
2. Start the video and begin with our 5-7min Warm-up routine which is an important part of every training.
3. Then start the Box and adjust the Program:
   

   STRENGTH / STRENGTH 1 / 20min / MEDIUM / 5s INTENSITY vs 2s REST

4. After the adjustment, you push the start-button and initiate the workout video. From now on you just follow the exercises and let the suit do its magical work.

If you feel uncomfortable or exhausted feel free to press the pause button whenever you want to. This training should not hurt you in any way!

Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Be careful with the adjustments of the training impulses (%). The right intensity is when you can perform the whole range of movement and feel resistance from impulses. Do not work hard against the impulses. Work with the impulses!

Enjoy your Training!

 

Warm-Up (4min)

Start the Warm Up with your suit-on and easy adjustments of the impulses. Start by ramping up the intensity up to 10-15% of each body part. You must feel a light stimulation in every body part but not too strong. Easy and smooth. Later you have more opportunity to ramp up the intensity a little more.

1. Hip Opener ‘45s
2. Shoulder Rotation w/ Band ‘45s
3. 3 point Chop & Lift R Side ‘45s
4. 3 point Chop & Lift L Side ‘45s

Repeat the 45s Intervall for a total of 1 round. You have 15s to transit from exercise to exercise.

Core Circuit (4min)

C1: 3 Point Stand Core Push – ‘45s
C2: Hollow Rock Level 1 – ‘45s

Repeat the 45s Intervall for a total of 2 rounds. You have 15s to transit from exercise to exercise. After the first round increases the impulse intensity of the Core and Arms by at least 2-10% each.

Strength Circuit A (6min)

A1: Hip Bridge – ‘45s
A2: Quadrupel Row R Side– ‘45s
A3: Quadrupel Row L Side– ‘45s

Repeat the 45s Intervall for a total of 2 rounds. You have 15s to transit from exercise to exercise. After the first round increases the impulse intensity of the Legs, Glutes, Core, Upper Back, and Lower Back by at least 2-10% each.

Strength Circuit B (6min)

B1: Lunges – ‘45s
B2: Banded Floor Bench Press – ‘45s
B3: Sea Saw Plank – ‘45s

Repeat the 45s Intervall for a total of 2 rounds. You have 15s to transit from exercise to exercise. After the first round increases the impulse intensity of all body parts by at least 2-10% each.

After the training do some stretching, mobility, or massage routines. A walk is also a good idea after such training to keep the blood flow moving and regenerate the body.

 

If you have questions about the program feel free to join our weekly Zoom Meetings on Monday and Thursday!

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