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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

BACK REHAB PROGRAM

DAILY

CONTROLLED FORWARD FLEXION

Description: The target here is to tuck the tailbone and pull belly in toward the spine for continuous activation as your forward bend. No rotation or arching allowed. Move slow and controlled and only as far as you can go maintaining flat back. This one isnt about depth of movement but rather activation with movement

SUPINE HOOKLINE BRIDGES WITH MARCHING

Goal here is to maintain flat back as your hips move and as the glutes raise the back off the floor. Dont allow for arching especially when you start marching. Movement should be small. For additional challenge add a band right about the knees

OPPOSITE ARM LEG REACHES

Description: If there was a stack of marbles on your back they wouldn’t roll off

CLAMSHELLS

Description: don’t let your back rotate as you lift your hips

HOOKLYING LEG RAISES WITH LOW BACK PRESSURE

Goal here is to keep Transversus abdominus our deepest layer of core active while you raise a leg. If your back leaves the floor youve deactivated

STIR THE POT

CAT COW

This one is for spinal mobility and not core activation, Move through pain free movement only and transition slow