When we move our bodies, and even more so when we move external objects it is critical to keep our spines in extension while creating tension with the muscles around the spine. Careful, because hyper-extension can be easily confused for extension. Make sure you are organized around the midline before you lift anytthing and stay tight at all costs.
Back Squat 5-5-3-3-3-1-1-1-1 reps.
Practice L sit & L sit pirouettes for 20 minutes.
Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.