A 7-day lower back strengthening plan, designed to complement your stair running while building core stability, glute strength, and mobility. It includes progressive overload while avoiding overtraining.

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Day 1: Core Stability & Lower Back Activation

Warm-up (5-10 min):

• Cat-Cow Stretch – 10 reps
• Glute Bridge – 3 sets of 15
• Bird Dog – 3 sets of 10 per side

Workout:

1. Plank – 3 sets of 30-60 sec
2. Dead Bug – 3 sets of 12 per side
3. Superman Hold – 3 sets of 30 sec
4. Side Plank – 3 sets of 30 sec per side
5. Standing Hamstring Stretch – 2 x 30 sec per leg

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Day 2: Glute & Hamstring Strength

Warm-up (5-10 min):

• Hip Flexor Stretch – 30 sec per side
• Seated Piriformis Stretch – 30 sec per side

Workout:

1. Bulgarian Split Squat – 3 sets of 10 per leg
2. Hip Thrusts – 3 sets of 12
3. Romanian Deadlifts – 3 sets of 12
4. Step-ups (weighted) – 3 sets of 10 per side
5. Standing Toe Touch Stretch – 2 x 30 sec

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Day 3: Mobility & Active Recovery

(Take a break from heavy lifting but keep moving.)

• Yoga session or a 20-30 min brisk walk
• Cat-Cow Stretch – 10 reps
• Glute Bridges – 3 sets of 15
• Hip Flexor Stretch – 30 sec per side
• Superman Hold – 3 x 30 sec

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Day 4: Core & Posterior Chain Strength

Warm-up (5-10 min):

• Glute Bridge – 3 sets of 10
• Hip Circles – 10 per side

Workout:

1. Front Plank – 3 x 45 sec
2. Bird Dog – 3 sets of 12 per side
3. Kettlebell Swings – 3 sets of 15
4. Goblet Squats – 3 sets of 12
5. Seated Hamstring Stretch – 2 x 30 sec

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Day 5: Functional Strength & Endurance

Warm-up (5-10 min):

• Hip Flexor Stretch – 30 sec per side
• Glute Activation with Mini-Band – 15 reps

Workout:

1. Trap Bar Deadlift (or Dumbbell Deadlifts) – 3 sets of 10
2. Step-ups (Weighted) – 3 sets of 10 per leg
3. Farmer’s Carries – 3 sets of 30 sec
4. Bulgarian Split Squats – 3 sets of 10 per leg
5. Seated Piriformis Stretch – 2 x 30 sec per side

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Day 6: Mobility & Recovery

• 20-30 min Stair Running
• Hip Openers & Dynamic Stretching
• Cat-Cow Stretch – 10 reps
• Pigeon Stretch – 2 x 30 sec per side
• Light Yoga or Swimming

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Day 7: Full-Body Strength & Stability

Warm-up (5-10 min):

• Hip Flexor Stretch – 30 sec per side
• Glute Bridges – 3 sets of 10

Workout:

1. Dead Bug – 3 sets of 12 per side
2. Romanian Deadlifts – 3 sets of 12
3. Hip Thrusts – 3 sets of 12
4. Plank with Shoulder Taps – 3 x 30 sec
5. Side Plank with Hip Dips – 3 sets of 10 per side

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This balanced plan will build lower back strength, core stability, and endurance while keeping you mobile and pain-free. Let me know if you want modifications based on equipment availability!