1. erector spinae ant.hakan yılmaz

2. erector spinae barbell hyper extensıon barbell back extensıon barbell hyper extensıon 45 0 barbell bent knee goodmornıng barbell deadlıft barbell stıff – leg deadlıft barbell straıght – leg - deadlıft trap bar deadlıft barbell ant.hakan yılmaz

3. erector spinae dumbbell SLED HACK SQUAT dumbbell straıght leg deadlıft ant.hakan yılmaz

4. lever SLED HACK SQUAT erector spinae lever back extensıon ant.hakan yılmaz

5. smith erector spinae smıth bent knee good mornıng smıth deadlıft smıth stıff leg deadlıft ant.hakan yılmaz smıth straight leg deadlıft

6. erector spinae weighted weıghted ball hyperextentıon weıghted hyperextansıon weıghted hyperextansıon 45 0 weıghted back hyperextansıon 45 0 ant.hakan yılmaz

7. Stretching erector spinae cat stretch movement stretch bent over cat stretch lever stretch contra lateral supermanstretch seated stretch ant.hakan yılmaz

8. Stretching erector spinae lever stretch seated bent stretch plow stretch ant.hakan yılmaz