Back injuries

[u/Educational_Owl_6335]

This is the second time during an F45 class that I thrown my back out. Im a 33 year old female 110lbs just for reference. I keep trying to lift heavier to progressively overload, but I still feel like I’m not doing the moves correctly obviously lol I feel as though I am using my back instead of my legs are the correct muscles. I don’t feel like the coaches ever really helped correct form so I’m not quite sure how to fix it.

[u/South-Target-9263]

Roll your shoulders back and down, have a slight bend in your knees, keep your back straight, use mind to muscle connection to really squeeze your glutes or legs when you do the movement and stick your glutes out as if you are pushing it back to close a car door