Fortify your back

The Fortify Your Back was born from personal experience, when I suffered a bulged L4 disc during a deadlift gone wrong. I heard a few pops, dropped the bar, and instantly lost the ability to move my torso without immense pain. The culprit? Skipping a proper warm-up and diving in too fast. I should have known better, but that moment humbled me.

Thankfully, I knew what to do next.

I used the injury as a launchpad to build a structured, progressive rehab plan, not just for myself, but eventually for hundreds of others. Fortify Your Back is the exact four-phase system I followed to go from bulged disc to training again within 8 weeks. It's since helped athletes and everyday lifters return to pain-free movement with a stronger core, and renewed confidence under load.

The 4 Phases of the Skeleton Program

1) Mastering the Isometrics This phase is where it all begins, even for those currently dealing with disc issues (like I was). Through safe, stable positions, you'll retrain your mind-to-muscle connection and reactivate the deep stabilising muscles of your core. Think of this phase as laying the foundation for long-term spinal health.

2) Unilateral Balance Once you're moving pain-free, we shift the focus to isolating and controlling the muscles that support spinal and pelvic movement. These controlled, low-risk exercises continue to strengthen the core while addressing any side-to-side imbalances that could lead to future issues.

3) Loading The Spine At this point, you're ready to reintroduce load. Using bodyweight exercises, we challenge your coordination, total-body strength, and ability to stabilise under increased pressure, without compromising form or safety.

4) Phase four: Reintroduction to Gym Movements The final phase is all about transitioning back into full-body strength training with external loads. Over two weeks, you'll gradually reintroduce gym movements while being guided to listen to your body and remain in this phase as long as needed.

In any phase, only progress when you can complete every exercise comfortably without pain!

This program isn't a magic fix; it's a methodical, proven path to recovery for you or your clients. If you're ready to rebuild your core strength, protect your spine, and return to training with confidence, Fortify Your Back is your road-map.