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Deadlift and squats make my lower back quite sore at the moment, otherwise I'd be doing deadlift/squat/hip thrusters.
My main sport is Taekwondo, and have built up pretty strong abs, quads, hip flexors. Calisthenics/gymnastic strength type work has built up arms, chest, lats, but lower back seems to be a weak point at the moment.
I've done GTG for chinups/pullups to increase reps and strength endurance, so would be breaking up the swings into probably 4 sets of 50 reps spread throughout the day.
This would be on top of 6-8 hours of fairly intense TKD training, couple of bike rides/runs, and random bits of calisthenics dotted throughout the week.
Acliff-
Calisthenics
Lower backs are good candidates: lying flat on your front, tighten your glutens right up, toes forward (which takes the tension off your hams), hands by your head, tighten your core, left your legs then squeeze shoulders back and lift.
The order helps to get everything lined up and get your back working.
YMMV, of course, but doing this everyday is great for lower back health.
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This sounds serious.. Any tips / guides for starting Calisthenics?
NotThamesWater
Technics100
GTG training is more about improving neurological connections than it is about necessarily increasing muscle mass / strength outside of that particular movement. That being said if you currently do nothing for that area then it is certainly better than that (though you have those swings in at the end of your workouts sometimes so I don't know what your current training looks like).
If that's what you wanna do for the next 30 days then all power to you and go ahead, but strength is a use it or lose it type of thing, so if you want to keep whatever you build, you need a plan for what you're going to do after those 30 days too. Some regular back extensions, or glute ham raises or something would be great, alongside big compound movements like deadlift and squat too.