Practice Movement and Recovery

Strength & Conditioning, General Fitness, Powerlifting, First Responders
Coach
Samuel Brown

Low Back Pain sucks!

You could be an athlete, a powerlifter, or an avid gym-goer that is finding themselves suffering from occasional back pain or the kind that keeps you out of commission for a while.

All you want to do is get back to feeling strong, powerful, and capable again.

No matter your situation there are a few stone-cold facts that you need to understand about low back pain.

1.) Most of the time it is merely a "light on the dashboard" for your body telling you that there is a problem with a movement pattern or a function elsewhere on the body.

2.) Most back pain comes from certain movement patterns and habits that you do OUTSIDE of the gym.

3.) There is ALWAYS a reason that your back is hurting and you do not need to be a prisoner to your pain.

This program is a 9 Week function and movement overhaul. Specifically designed to give you a foundation of mobility, stability, and function to fight some of the most common issues related to lower back pain and boosting your ability to perform at your highest level.

This program is designed as a means of you HELPING YOURSELF out of low back pain and should be seen as a step to your recovery and eventual return to play.

Give your body a fighting chance with the Back to Basics: Low Back Pain program today!

As an added bonus if you reach out to me directly (info@practicemovement.com) I will take the purchase price of this program off a consultation or remote coaching plan!

Disclaimer:  This program is not designed to diagnose or directly treat specific injuries and should be as seen as a general line of defense to low back pain.  Consult your physician before attempting physical activity.  Participate at your own risk.

Features
7 sessions per week
Must use App app to view and log training
Program Training
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Wind Down Pain.
Nothing will heal unless you stop picking the scab. This program will help you to focus on the quality habits, movements, and skills necessary for you to begin to wind down your achy and painful low back, start feeling like yourself again, and leave low back pain behind you.
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Build a Foundation
Give yourself the foundation of mobility, stability, and strength necessary to feel your best and get back to what it was like before back pain took over your life.
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Boost Performance and Resiliancy
The most successful athletes are the ones who avoid injury the longest. This principles in this program provide you the building blocks necessary to maximize future potential and performance goals as well as boost your resiliency to ever having to go through this same sort of low back problem again.
Features
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Direct Access to Coach Sam
Coach Sam is just a quick message away if you need some clarification or advice on implementing this program for you.
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Programming 7 days per week
Daily habits, exercises, and protocols designed to get you to utilize movement as a means of mitigating your pain and build lasting resiliency.
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Detailed, expert instruction
Understand the reasoning behind everything you will be doing and learn how you can truly take ownership of your body and how you feel.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. You will be joining the Practice Movement family and be supported by coaches who want you to succeed.
Equipment
Recommended
It is recommended that you have commercial gym access when you are going to jumping into the program but the following are the only mandatory pieces of equipment that you need.-Foam Roller-Exercise Bands-Dumbbells'
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Sample Week
Week 1 of 9-week program
Sunday
Phase 1:  Take your Medicine : Lower

A

Walk

3 x 10:00

B1

Elevated Pigeon

3 x 75

B2

Couch Stretch (Hip Flexors)

3 x 1:15

B3

Dynamic Frog (Stretch)

3 x 12

C

Glute Bridge

3 x 12

D

Split Squat

3 x 12

E1

McGill Birddog

5, 3, 1 @ 0:10

E2

Side Plank

5, 3, 1 @ 10

E3

Plank

5, 3, 1 @ 10

Monday
Phase 1:  Take your Medicine : Upper

A

Walk

3 x 10:00

B1

Thoracic Extension on Foam Roller

3 x 75

B2

Side Lying Windmill

3 x 12

B3

Band Pull-Apart

3 x 12

B4

Quadruped Breathing

3 x 12

C

Wall Supported KB Press (Stability)

3 x 8

D1

McGill Birddog

5, 3, 1 @ 0:10

D2

Side Plank

5, 3, 1 @ 10

D3

Plank

5, 3, 1 @ 10

Tuesday
Phase 1: Daily Non- Negotiables

A

Walk

3 x 10:00

B1

McGill Birddog

5, 3, 1 @ 0:10

B2

Side Plank

5, 3, 1 @ 10

B3

Plank

5, 3, 1 @ 10

Wednesday
Phase 1:  Take your Medicine : Lower

A

Walk

3 x 10:00

B1

Elevated Pigeon

3 x 75

B2

Couch Stretch (Hip Flexors)

3 x 1:15

B3

Dynamic Frog (Stretch)

3 x 12

C

Glute Bridge

3 x 12

D

Split Squat

3 x 12

E1

McGill Birddog

5, 3, 1 @ 0:10

E2

Side Plank

5, 3, 1 @ 10

E3

Plank

5, 3, 1 @ 10

Thursday
Phase 1:  Take your Medicine : Upper

A

Walk

3 x 10:00

B1

Thoracic Extension on Foam Roller

3 x 75

B2

Side Lying Windmill

3 x 12

B3

Band Pull-Apart

3 x 12

B4

Quadruped Breathing

3 x 12

C

Wall Supported KB Press (Stability)

3 x 8

D1

McGill Birddog

5, 3, 1 @ 0:10

D2

Side Plank

5, 3, 1 @ 10

D3

Plank

5, 3, 1 @ 10

Friday
Phase 1: Daily Non- Negotiables

A

Walk

3 x 10:00

B1

McGill Birddog

5, 3, 1 @ 0:10

B2

Side Plank

5, 3, 1 @ 10

B3

Plank

5, 3, 1 @ 10

Saturday
Phase 1: Daily Non- Negotiables

A

Walk

3 x 10:00

B1

McGill Birddog

5, 3, 1 @ 0:10

B2

Side Plank

5, 3, 1 @ 10

B3

Plank

5, 3, 1 @ 10

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Take ownership of your body.

Your body is your responsibility and therefore it is up to you to do the work necessary to feel better. Give your self the best chance of doing that by jumping into a program based on tried and true principles and years of research on the mechanisms of lo

Get Back to Basics: Low Back Pain
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FAQs
Back to Basics: Low Back Pain