This is an 8-week training plan to rehab and strengthen your inner core. This plan is intended for those who have a history of lower back issues.
This is a progressive 5 day a week training plan
It is always necessary to that you place movement integrity above loading no matter what. Particularly with low back injuries one should be aware of your injury and never sacrifice proper technique for more weight.
If at any time you feel shooting pain, discontinue your training for the day.
We recommend icing and massage work for recovery after workouts.
Q n A
How long should the training sessions take?
Each session should take approximately 60 minutes, but as the program progresses sessions may last up to 75 minutes.
What if I can’t keep the Monday through Friday Schedule?
Do not skip any sessions but if missed keep the sessions in their exact order.
When there is assigned loading for an exercise, why are two different numbers given?
The lower weight listed is for women’s loading, and the higher is for men’s loading. For example, 5x Goblet Squats @ 8kg/12kg,