Specialisation · Bring-up block
Lower Back and Erectors
Four weeks pointed at one thing. Lower Back and Erectors twice a week, the rest of you kept honest.
- 48Distinct sessions
- 4Week block
- 4Days a week
- 3Levels
Lower Back and Erectors movements, animated
The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.
All 204 movements in these sessions
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Abdominal Stretch
- Above Head Chest Stretch
- Alternate Superman
- Alternating Dumbbell Chest Press
- Alternating Dumbbell Floor Press
- Alternating Incline Dumbbell Chest Press
- Alternating Lunge with Rotation
- Ankle Circles
- Archer Step Back
- Arm Circle
- Arm Circles
- Arm Circles Backward
- Arm Crossover
- Arm Crossover Chest Out
- Arm Swing Side to Side
- Arms Behind Back Chest Stretch
- Arms Behind Back Shoulder Flexor Stretch
- Around the World Superman Hold
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Reverse Wide Grip
- Assisted Chin-Up on a Bench
- Assisted Pull Up Close Grip
- Assisted Pull Up Wide Grip
- Back Extension Machine
- Back Forward Leg Swings
- Back Pec Stretch
- Backward Abdominal Stretch
- Band Assisted Pull Ups
- Band Kneeling Lat Pulldown
- Band Kneeling One Arm Pull Down
- Band Lying Reverse Grip Row
- Band Rotating Hammer Grip Incline Bench Row
- Barbell Bench Press Incline
- Barbell Front Chest Bench Squat
- Barbell Front Squat
- Barbell Front Squats Cross Grip
- Barbell Full Squat Back
- Barbell Full Squat(with Rack)
- Barbell Hooklying Bench Press
- Barbell Hooklying Bench Press Close Elbows
- Barbell Inclined Bench Press
- Barbell Normal Stance Full Squat
- Barbell One Arm Single Deadlift
- Barbell Pause Incline Bench Press
- Barbell Seated Good Morning
- Barbell Seated Overhead Press
- Barbell Squat Back
- Barbell Squats (High Bar)
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Barbell Stiff Legged Deadlifts
- Barbell Straight Leg Deadlift
- Behind Head Chest Stretch
- Bent Arm Chest Stretch
- Bicycling - Stationary
- Bridge (Beginner)
- Bridge (Intermediate)
- Cable Bent Over Row
- Cable Reverse Grip Straight Back Seated High Row
- Cable Seated on Floor Row
- Cable Seated Supine Grip Row
- Cable Underhand Pulldown Wide Grips
- Chest Out Hands Behind (Hold)
- Chest Stretch Against A Wall
- Child Pose Lower Back Stretch
- Chin Up Reverse Close Grip
- Chin Ups
- Chin-Up (Isometric and Negative)
- Cobra Full Push Up
- Cobra Push Up
- Commando Pull-Up
- Corner Wall Chest Stretch
- Crescent Moon Pose Quad Stretch
- Cross Body Elbow Pull Shoulder Stretch
- Cross Body Lat Stretch - Against A Wall
- Cross Over Shoulder Stretch
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Decline Dumbbell Chest Press
- Dumbbell Alternate Bench Press (High Start)
- Dumbbell Alternate Shoulder Press
- Dumbbell Bench Press
- Dumbbell Chest Press Incline Bench
- Dumbbell Decline Alternate Bench Press
- Dumbbell Goblet Good Morning
- Dumbbell One Arm Wide Grip Bench Press
- Dumbbell Push Press
- Dumbbell Romanian Deadlifts
- Dumbbell Single Leg Squat
- Dumbbell Straight Leg Deadlift
- Dynaband Rows
- Dynamic Back Stretch
- Dynamic Leg Swing
- Eagle Arms Chin Into Chest
- Elliptical (Cross Trainer)
- Exercise Ball Back Extension with Hands Behind Head
- Exercise Ball Seated Hamstring Stretch
- EZ Bar Seated Close Grip Shoulder Press
- Flat Dumbbell Chest Press
- Foam Roll Quadriceps
- Foam Roll Upper Back
- Foam Roller Lateral Quads
- Front Leg Swings
- Front Shoulder Stretch with Bar
- Glute Stretch - One Knee To Chest
- Good Mornings Dumbbells
- Hamstring Lying Curl Up Stretch
- Hyper-Extension Over An Exercise Ball
- Hyperextensions
- Incline Dumbbell Chest Press
- Kettlebell Briefcase Deadlifts
- Kettlebell Kneeling One Arm Shoulder Press
- Kettlebell Standing Bottoms-Up One Arm Shoulder Press
- Knee Circles
- Kneeling Hip Flexor Stretch
- Kneeling Reach Forward Stretch
- Landmine Chest Press
- Landmine Deadlift
- Landmine Shoulder Press
- Lat Pull Down Close Grip
- Lat Pull Down Normal Grip
- Lat Pull Down Wide Grip
- Lat Pulldown
- Lat Stretch
- Lats Stretch Elbow on Wall
- Lats Stretch on Wall
- Lying (Prone) Abdominal Stretch
- Lying Back Extension
- Lying Bench Internal Rotation Stretch
- Lying Bent Knee Cross Glutes Stretch
- Lying Double Knee-To-Chest Stretch
- Lying Knees to Floor Lower Back Stretch
- Lying Quad Stretch
- Lying Side Leg Raises
- Lying Single Leg Extended on Wall Hamstrings Stretch
- Middle Back Stretch
- Narrow Grip Incline Barbell Bench Press
- Narrow Incline Dumbbell Chest Press
- Neutral Grip Incline Dumbbell Chest Press
- On Your Side Quad Stretch
- Overhead Triceps Stretch Side Angle
- Parallel Arm Shoulder Stretch
- Pelvic Tilt Into Bridge
- Pigeon Glutes Stretch
- Plate Good Morning
- Plate Staggered Pinch Grip Deadlift
- PNF Glute Stretch
- Prone Hip Circles
- Pulldown Row (High Row)
- Reaching Up Shoulder Stretch
- Rear Deltoid Stretch
- Resistance Band Floor Hyperextension
- Resistance Band Lying Hyperextension Abduction
- Reverse Grip Lat Pull Down
- Reverse Shoulder Stretch
- Rising Stomach Stretch
- Romanian Deadlift Barbell
- Rowing - Stationary
- Runner's Stretch
- Runners Lunge
- Running - Treadmill
- Scapular Retraction
- Seated Cable Row V Bar Machine
- Seated Cable Rows
- Seated Dumbbell Shoulder Press
- Seated Figure Four with Twist Glute Stretch
- Seated Floor Hamstring Stretch
- Seated Shoulder Press (Barbell)
- Shoulder Circles
- Shoulder Stretch
- Side Lying Floor Stretch
- Single Arm Incline Dumbbell Chest Press
- Single Arm Pulldowns
- Single Arm Seated Dumbbell Shoulder Press Neutral Grip
- Sitting Leg Resting Glute Stretch
- Sitting Single Legged Hamstring Stretch
- Skipping
- Smith Machine Inverted Row
- Standing Dumbbell Arnold Press
- Standing Hamstring Stretch
- Standing Knee To Chest Stretch
- Standing Lateral Stretch
- Standing One Arm Chest Stretch
- Standing Palm-In One-Arm Dumbbell Press
- Standing Reverse Shoulder Stretch
- Standing Tricep Stretch
- Standing Upper Back Stretch
- Stiff Leg Dumbbell Deadlifts
- Straight Arm Pulldowns Bar Attachment
- Straight Arm Pulldowns Rope
- Straight Bar Cable Pull Down
- Straight Bar Cable Row Close Grip
- Straight Bar Cable Row Normal Grip
- Sumo Squats (Barbell)
- Superman
- Superman Holds
- Suspension Trainer with Grips Inverted Row
- Triceps Light Stretch
- Upward Stretch
- Weighted Back Extensions on Hyperextension Bench
- Wide Stance Dumbbell Romanian Deadlifts
- Wide-Grip Barbell Bench Press
Lower Back and Erectors workout groups
Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.
01 Spec Lowerback24 sessions · 120 main slots View group
- Lower Back: 120 main slots
WORKOUT ANIMATIONHyperextensions
- Hyperextensions
- Superman Holds
- 45 Degree Hyperextension (Arms in Front of Chest)
- 45 Degree Hyperextension Arms to Chest
- Alternate Superman
24 workouts
- Lower Back and Erectors — Lower Back, Week 1 Day 1 (Advanced)
- Lower Back and Erectors — Lower Back, Week 1 Day 1 (Beginner)
- Lower Back and Erectors — Lower Back, Week 1 Day 1 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 1 Day 3 (Advanced)
- Lower Back and Erectors — Lower Back, Week 1 Day 3 (Beginner)
- Lower Back and Erectors — Lower Back, Week 1 Day 3 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 2 Day 1 (Advanced)
- Lower Back and Erectors — Lower Back, Week 2 Day 1 (Beginner)
- Lower Back and Erectors — Lower Back, Week 2 Day 1 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 2 Day 3 (Advanced)
- Lower Back and Erectors — Lower Back, Week 2 Day 3 (Beginner)
- Lower Back and Erectors — Lower Back, Week 2 Day 3 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 3 Day 1 (Advanced)
- Lower Back and Erectors — Lower Back, Week 3 Day 1 (Beginner)
- Lower Back and Erectors — Lower Back, Week 3 Day 1 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 3 Day 3 (Advanced)
- Lower Back and Erectors — Lower Back, Week 3 Day 3 (Beginner)
- Lower Back and Erectors — Lower Back, Week 3 Day 3 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 4 Day 1 (Advanced)
- Lower Back and Erectors — Lower Back, Week 4 Day 1 (Beginner)
- Lower Back and Erectors — Lower Back, Week 4 Day 1 (Intermediate)
- Lower Back and Erectors — Lower Back, Week 4 Day 3 (Advanced)
- Lower Back and Erectors — Lower Back, Week 4 Day 3 (Beginner)
- Lower Back and Erectors — Lower Back, Week 4 Day 3 (Intermediate)
02 Upper12 sessions · 48 main slots View group
- Chest: 12 main slots
- Lats: 12 main slots
- Shoulders: 12 main slots
- Middle Back: 12 main slots
WORKOUT ANIMATIONAssisted Chin Up Normal Width Reverse Grip
- Assisted Chin Up Normal Width Reverse Grip
- Assisted Chin-Up on a Bench
- Assisted Pull Up Close Grip
- Band Kneeling One Arm Pull Down
- Band Kneeling Lat Pulldown
12 workouts
- Lower Back and Erectors — Upper Body, Week 1 Day 2 (Advanced)
- Lower Back and Erectors — Upper Body, Week 1 Day 2 (Beginner)
- Lower Back and Erectors — Upper Body, Week 1 Day 2 (Intermediate)
- Lower Back and Erectors — Upper Body, Week 2 Day 2 (Advanced)
- Lower Back and Erectors — Upper Body, Week 2 Day 2 (Beginner)
- Lower Back and Erectors — Upper Body, Week 2 Day 2 (Intermediate)
- Lower Back and Erectors — Upper Body, Week 3 Day 2 (Advanced)
- Lower Back and Erectors — Upper Body, Week 3 Day 2 (Beginner)
- Lower Back and Erectors — Upper Body, Week 3 Day 2 (Intermediate)
- Lower Back and Erectors — Upper Body, Week 4 Day 2 (Advanced)
- Lower Back and Erectors — Upper Body, Week 4 Day 2 (Beginner)
- Lower Back and Erectors — Upper Body, Week 4 Day 2 (Intermediate)
03 Full Body12 sessions · 48 main slots View group
- Quadriceps: 12 main slots
- Chest: 12 main slots
- Hamstrings: 12 main slots
- Lats: 10 main slots
- Middle Back: 2 main slots
WORKOUT ANIMATIONBarbell Squats To A Bench
- Barbell Squats To A Bench
- Barbell Squats To A Bench Chained
- Barbell Front Chest Bench Squat
- Barbell Front Squat
- Barbell Front Squats Cross Grip
12 workouts
- Lower Back and Erectors — Full Body, Week 1 Day 4 (Advanced)
- Lower Back and Erectors — Full Body, Week 1 Day 4 (Beginner)
- Lower Back and Erectors — Full Body, Week 1 Day 4 (Intermediate)
- Lower Back and Erectors — Full Body, Week 2 Day 4 (Advanced)
- Lower Back and Erectors — Full Body, Week 2 Day 4 (Beginner)
- Lower Back and Erectors — Full Body, Week 2 Day 4 (Intermediate)
- Lower Back and Erectors — Full Body, Week 3 Day 4 (Advanced)
- Lower Back and Erectors — Full Body, Week 3 Day 4 (Beginner)
- Lower Back and Erectors — Full Body, Week 3 Day 4 (Intermediate)
- Lower Back and Erectors — Full Body, Week 4 Day 4 (Advanced)
- Lower Back and Erectors — Full Body, Week 4 Day 4 (Beginner)
- Lower Back and Erectors — Full Body, Week 4 Day 4 (Intermediate)
What is in the block
Every session in Lower Back and Erectors, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.
Beginner16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 23 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 35 exercises · 23 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 15 exercises · 23 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 35 exercises · 23 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 15 exercises · 23 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 23 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 23 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 23 sets
- Week 4 · Day 44 exercises · 22 sets
Intermediate16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 23 sets
- Week 1 · Day 24 exercises · 20 sets
- Week 1 · Day 35 exercises · 23 sets
- Week 1 · Day 44 exercises · 19 sets
- Week 2 · Day 15 exercises · 23 sets
- Week 2 · Day 24 exercises · 20 sets
- Week 2 · Day 35 exercises · 23 sets
- Week 2 · Day 44 exercises · 19 sets
- Week 3 · Day 15 exercises · 23 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 23 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 23 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 23 sets
- Week 4 · Day 44 exercises · 22 sets
Advanced16 sessions · 4 weeks
- Week 1 · Day 15 exercises · 25 sets
- Week 1 · Day 24 exercises · 22 sets
- Week 1 · Day 35 exercises · 25 sets
- Week 1 · Day 44 exercises · 22 sets
- Week 2 · Day 15 exercises · 25 sets
- Week 2 · Day 24 exercises · 22 sets
- Week 2 · Day 35 exercises · 25 sets
- Week 2 · Day 44 exercises · 22 sets
- Week 3 · Day 15 exercises · 25 sets
- Week 3 · Day 24 exercises · 22 sets
- Week 3 · Day 35 exercises · 25 sets
- Week 3 · Day 44 exercises · 22 sets
- Week 4 · Day 15 exercises · 25 sets
- Week 4 · Day 24 exercises · 22 sets
- Week 4 · Day 35 exercises · 25 sets
- Week 4 · Day 44 exercises · 22 sets
What this block is
Lower Back and Erectors runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.
It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.
It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.
Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.
How you actually get it
Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.
Browse the whole library
Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.
The rest of the Specialisation tier
Four weeks pointed at one thing, with enough around it to keep you balanced.
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Want lower back and erectors built into a plan?
You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.
Build my planThe 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.