Until you get TRX, do this program one day on one day off. If you are getting and back flare
ups from any of these let me know.
Upper Body

Reverse fly 6 - 8 reps 3 sets ( Video min 5 )

Frog or super woman 10 reps 3 sets ( Video min 10)

Negative pull-up until failure 3 sets ( Video min 15) [If you can’t hold a proper
negative, have a chair under you and keep one foot on it to help yourself]

Single arm bent over row 10 reps 3 sets ( Video min 5) [use any kind of weight and
you don’t have to stand on a chair. Breath in and hold your breath to brace then
bend over and row]

Push-ups 6-8 reps 3sets (Video)

Side Lateral raises 10 reps 3 sets ( Video min 16)

Shoulder Press 6-8 reps 3 sets ( Video min 1)
Lower Body

Bodyweight squats: Until failure 3 sets (Video min 1)

Glute Bridges until failure 3 sets ( Video) [Let me know if you cant do it. This will help
you a lot with your back pain]

Up and over reverse lifts until failure 3 sets (Video min 28)

High Jumps 6 reps 3 sets (Video)

Pendulum reach out plank Until Failure 3 sets (Video min 3)