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Low Back Rehab for Strongman Athletes

Be Better and Go the Distance Physical Therapy

Strongman
Coaches
Nathan Jones and Rebecca Angles

This is a program designed for Strongman Athletes who are dealing with chronic low back pain or who are a few weeks out from an acute low back injury that is getting better. The goal of this program is guide the athlete from the injured phase back into training Strongman movements at full capacity. It is a 3 day/week program that will take approximately 15-20min to work through and can be used as a supplement to regular training. Many of the rehab movements are to be performed utilizing Strongman equipment.

BEFORE PURCHASING THIS PROGRAM: Read through the following questions.

Are you having any pain outside of just your low back (down the legs, into the butt cheeks etc...)

Are you having any numbness or tingling into your butt cheeks or down the legs?

Have you had any bowel or bladder changes since the low back pain began?

Is your pain very high with just daily activities (non-lifting activities)?

Have you recently lost unexplained weight?

Do you have any history of cancer?

If the answer to any of these questions is yes, do not buy this program. Get checked out by a medical professional.

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Access to your coaches
If you have questions about the program, feel free to send us a direct message! We are happy to help!
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Programming 3 days per week
15-20 min rehab routine, 3 days per week, designed to be a supplement to regular training.
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Delivered through TrainHeroic
Having the movements with videos readily available by phone makes staying accountable with your rehab easy.
Equipment
Required
Yoke or Barbells // Plates // Rack // Dumbbells // Farmers Handles or Hex Bar // Sandbags
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Quarter Breathing Squat

2 x 5 @ 6

B

Back Plank

2 x 1:00 @ 6

C

Frame Hold

2 x 0:30 @ 6

Tuesday
Week 1 Day 3

A

Suitcase Hold

2 x 0:30 @ 6

B

Death Marches

2 x 60 @ 6

C

Weighted Planks

2 x 0:30 @ 6

Thursday
Week 1 Day 5

A

Quarter Breathing Squat

2 x 5 @ 6

B

Back Plank

2 x 1:00 @ 6

C

Frame Hold

2 x 0:30 @ 6

Coaches
coach-avatar Nathan Jones

Doctor of Physical Therapy

coach-avatar Rebecca Angles

Doctor of Physical Therapy, Certified Strength and Conditioning Specialist

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It's time to be better!

Use this program to go the distance. Stop working through or around pain and start addressing and fixing your problems today.

Get Low Back Rehab for Strongman Athletes
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FAQs
Who is this program designed for?
Strongman athletes dealing with chronic lower back pain, or who are a few weeks out from an acute low back injury.
Does this program replace my regular training?
No, this program is meant to be a supplement to your regular strength programming.
Low Back Rehab for Strongman Athletes