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Anti Glass Spine

Austin Blake

Strength & Conditioning
Coach
Austin Blake

Most lifters train hard but miss the mark when it comes to moving their spine. They accumulate wear, skip the fundamentals, and wonder why something always feels off. Anti Glass Spine fixes that.

This is a 12-week, three-phase program built around one idea: your spine!.. and everything connected to it.

Phase 1 focuses on restoration. Phase 2 stacks the load. Phase 3 is where you find out what you've built.

Each phase is 4 weeks long with a KPI (key performance indicator) that you must pass to move into the next phase.

There are two training sessions per week with two optional breathing and movement days.

Each week you will challenge yourself with range, load, and progressive exercise selection.

This is a one time purchase and can be ran year round or whenever you need a reset!

$49
Get Anti Glass Spine
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Build Structural Strength
Most back pain programs focus on reducing discomfort and stopping there. Anti Glass Spine takes you all the way to strength. Each phase progressively loads your spine, hips, and posterior chain so your body becomes structurally capable. Not just pain-free for the day.
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A Clear System, Not Random Exercises
Three phases. Every session has a purpose. Restore builds the foundation, Capacity stacks the load, Strength expresses what you built. You always know where you are, what you're working toward, and why. No more guesswork or daily decompression sessions.
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Designed for Athletes, Not Patients
This isn't rehab. It's built for people like you and me who love to train. The RPE-based auto regulation means the program scales to your strength level and pushes you appropriately every session, whether you're a powerlifter, bodybuilder, or just someone who takes training seriously.
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Short Sessions, Long-Term Results
15–20 minutes, 4 days a week. The sessions are short because there is no fluff work. Every movement has a clear purpose and prepares you for the next one. You don't need to live in the gym to build a body that holds up. You just need the right structure, applied consistently over 12 weeks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
2 strength days and 2 breathing and mobility sessions
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Adjustable Bench
Recommended
Cable Machine // Kettlebells // Exercise Ball
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1: Restore W1/D1

A

Bosu Ball Crunch with Reach

B

Side Plank with Hip Abduction (45 degree knees)

C

Seated Cable Rotation with Yoga Block

Tuesday
Phase 1: Restore W1/D2

A

Hooklying Supine Reach Breathing

B

Wall Deadbug Hold

C

Sagittal Pelvic Tilts

Thursday
Phase 1: Restore W1/D3

A

Med Ball Single Leg Raise

B

KB Teapots

C

Windshield Wiper

Saturday
Phase 1: Restore W1/D4

A

Hooklying Supine Reach Breathing

B

Wall Deadbug Hold

C

Sagittal Pelvic Tilts

Coach
More from Austin Blake
coach-avatar Austin Blake

I have a degree in Exercise Science from Indiana University and have spent years coaching athletes at every level from national champion powerlifters to high school athletes to HYROX competitors. I competed in powerlifting for over six years and now train Brazilian Jiu-Jitsu.

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Build what can't be broken.

Your spine is either an asset or a liability. This program makes it an asset. Get in.

Get Anti Glass Spine
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FAQs
Who is this program for?
Anyone who lifts seriously and has ignored their spine long enough. Powerlifters, strength athletes, BJJ guys, or anyone who sits all day and trains hard. If your back is a weak link, this is for you.
What if I'm already dealing with back pain?
This program was built with that in mind. We train around pain, not through it. That said, if you're dealing with something acute or post-surgery, check with your doctor first.
Can I run this alongside my current program?
Absolutely, if you're not doing any core work, simply add this right in to your normal routine however you like.
How do I know I'm getting better?
Each phase has a KPI you have to hit before moving on. It's not just about how you feel, there are measurable checkpoints built in so you know exactly where you stand and whether you're ready for the next phase.

More from Austin Blake

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Anti Glass Spine
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