KINKYSWEAT’S

to 4 WEEKS to a
STRONGER BACK
(presented by4 Weeks
21Ninety)
To A Stronger Back 1
 WELCOME!
I can’t tell you how many “How To Get A Six Pack” guides I’ve seen. Despite the amount of
research regarding the importance of posterior chain strength, individuals insist on doing
crunches. I’ll never forget what one of my Pilates teachers Michael Johnson said,

“The back is what holds you up.

Not the front!”

Ever since then, I focused on strengthening my spine and all the muscles surrounding it. Then
there’s the core concept—which the majority of the population still views as emphasizing the
front of the body. I get it!

Let me ask as you this: How many herniated discs have you heard of? Quite a few, yes? How
many pulled abdominal muscles have you heard of? I’m sure not as many. And here lies my
point: people are more concerned with how they look versus how their body should function.
And the spine is often misaligned and loaded in not optimal positions. I understand that
some are born with spinal issues such as scoliosis, and movement can proves diffcult early
one. It still can be addressed!

The exercises I outline in this guide will help you build strength from the bottom up. You will
have an opportunity to master each technique before moving onto the next. This will enable
you to properly execute the exercises with success! Just as it is important to build strength, it’s
crucial to develop flexibility as well. Think of bamboo; it’s strong and BENDS with the wind. It
doesn’t snap! And that’s what we’re looking to accomplish with this guide. Build a spine that
strong enough to support the body, and flexible enough to move through a healthy range
of motion. Bamboo—introducing the concept of the spine being both strong and flexible
Perhaps outlining my story starting my journey late, and how important it is to build strength.

Sincerely, Alicia
 WEEK 1: GET MOVING!
Warming up is a concept often solely reserved for the gym. Warm ups can happen right after you
get up in the morning! Light stretching done early in the day can help the body loosen up, and
feel better as the dap progresses.

NECK STRETCH
Stand with feet hip width, or wider apart
Gently pull head toward your shoulder with gaze forward
Lengthen the side of your neck and relax into the stretch
Hold 10-15 seconds
Switch sides and hold
Carefully cradle back of head with interlaced fingers, and pull chin to chest

SIDE STRETCH
Stand with feet hip width, or wider apart
Reach over head with one arm, feeling the stretch along your side
Go back and forth 5x each side
on the lat rep on each side, hold fr 10-15 seconds
Make sure to keep hips forward!

4 Weeks To A Stronger Back 3

HIGH KNEE PULL
Stand with feet hip width, or wider apart
Lift knee to your armpit, and use the arms to help lift it higher to feel a stretch in your hip
Switch sides for 5-8 reps right and left

*Progression*
Work to get your knee high without the use of the arms
Start with arms overhead hands stacked
Pull knee up towards armpit while pressing attached hands down to touch the knee
Try to lift knee up towards your hands as high as you can
Repeat 5-8x right and left

STANDING ARCH + CURL

Stand with feet hip width, or wider apart
Inhale to sweep arms behind as your extend (arch) the spine and lift your gaze upwards
Exhale to sweep arms forward as you flex (curl) the spine and gaze toward your belly button
Repeat 5x in each direction

4 Weeks To A Stronger Back 4

*Modification*
If the shoulders are tight, you can rest hands on your waist during the arch and curl

STANDING ARCH + CURL W/ SHOULDER STRETCH

Stand with feet hip width, or wider apart
Interlace the fingers, inhale as you lift arms high above your head to arch
Exhale push arms out in front as you curl
Repeat 5-8x each direction

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AROUND THE WORLD
Stand with feet hip width, or wider apart
Inhale as you sweep arms back to initiate the spine extension (arch)
Continue the circle from behind to sweep and overheard, exhale to dive the body forward in a curl
Reset by lengthening body out holding torso parallel to the floor
Continue in this direction 5x
Reverse the circle

1 2

3 4

5 6

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SEATED VERSIONS
If you’re looking to access mobility in a more restorative approach, you can perform
these movements seated!

SEATED ARCH AND CURL: BENT KNEES

Have legs hip width or wider apart
Place hands on thighs
Inhale to pull the chest high for the arch
Exhale to curl and open the back
Repeat 5-8x each direction

CROSSED LEG VARIATION

KNEELING VARIATION

4 Weeks To A Stronger Back 7

SEATED SIDE STRETCH

SEATED TWIST

4 Weeks To A Stronger Back 8