Rehab
Low Back [P]rehab Program
Improve Spine Health & Supercharge Low Back Strength Anytime, Anywhere
Recover with a guided plan.
The goal of this prehab program is to improve all the parts that contribute to spine and low back health by improving core strength along with spinal and hip mobility. This program is best suited for those with mild to no (0-4/10) back pain or injury prevention. In this program, you take on the best and most effective stability challenges such as various planks, side planks, hip thrusts, pallof presses, and dead bug exercise progressions. You also learn about your muscles; hamstrings, hip flexor, glutes, lower abs, obliques, lats, etc and teach them how to perform foundational movement patterns to make sure you’re ready for whatever may come your way! If this program is too challenging for you, check out our Low Back Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no (0-4/10) back pain or injury prevention including: Low back strain, lumbar/low back arthritis, low back disc herniation, lumbar herniation, lumbar disc bulge, lumbar degenerative disc disease, low back tightness, low back stiffness, low grade scoliosis, paraspinals issues/pain, QL issue, piriformis issue if nerve related, and sciatica.
- Duration
- 12 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
Your low back will be grateful as you open up your thoracic spine and hips with one of our favorite mobility movements; the bretzel stretch. You also get the chance to show off your lumbopelvic control while practicing pelvic tilts in a hip hinge and learn if cracking joints is bad!
- Week 2
This week, you keep working on thoracic spine and hip mobility while the hamstrings are now isolated for strength work. Core stability exercises take on dead bugs, half kneeling chops, and progressive hip flexor work!
- Week 3
It’s time to add some resistance to that hip hinge pattern! Along with progressing the hip hinge you also take on side plank-clamshells, a core and glute burner!!!
- Week 4
The secret to protecting your low back is making sure the hamstrings and glutes are strong! This week you get to really challenge them with hamstring bridge marching AND a challenging variation of the hip thrust.
- Week 5
Intensity is increased a bit this week and you continue to progress and build capacity with functional movements to truly overhaul your spine and low back health!
- Week 6
Hello split-stance and single leg movements! Remember, a lot of daily tasks are spent in a single leg stance. If we want to build capacity and reduce risk of injury we need to practice single leg exercises!
- Week 7
A healthy spine moves in ALL directions! You’ve nailed down flexion, now it’s time to add in some spinal extension. The split stance hold is also progressed to step ups with balance challenges and you perform one of the BEST exercises; the deadlift starting off with a resistance band!
- Week 8
You open up those hips in a deep squat position for mobility work and overhaul the hammies with a rearfoot elevated RDL! Deadbugs take on fighting rotational forces, you're in for a treat!
- Week 9
Pat yourself on the back, AWESOME work so far! In these last 4 weeks get ready to take on further functional movements to see what your low back and core is now capable of!
- Week 10
Get ready for one of the toughest lower ab movements; the hollow hold. You will also be taking on pallof pressing while completing lunges at the same time and a deadlift variation to train the adductors and save the lower back; sumo deadlifts.
- Week 11
You take on bear crawls, old school exercise that is effective, while also progressing single leg work and showing off your new found balance and strength.
- Week 12
It’s the last week and this week you truly get to see how much your hardwork has paid off. You take on yet another deadlift variation, single leg RDL work, and teach your spine that low loaded spinal flexion is not just okay but needed for full spine health!
Fit check
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