Hip/Low Back Rehab Protocol
The Mobile Athlete: Physical Therapy + Performance
Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, Golf, Functional Fitness, Multi-sportOur 15-week Hip/Low Back Rehab Protocol is built to help you regain mobility, core stability, and strength so you can move without pain and get back to the activities you love.
Program Structure
Early Stage (3 weeks): Focuses on reducing pain and inflammation while introducing gentle mobility and stability work using PEACE and LOVE principles.
Mid Stage (4 weeks): Progresses to controlled strengthening exercises to improve tolerance, restore balance, and support healthy movement patterns.
Late Stage (8 weeks): Incorporates advanced functional training to improve strength, power, and resilience for long-term back and hip health.
Program Details:
Cost: $500 (one-time payment)
Delivered through the TrainHeroic app for easy access anywhere
Includes clear instructions and video demonstrations for each exercise
Designed as a general guide for individuals seeking structured rehab care
Prep
A
Hip/Low Back Early Rehab Mobility Day 1
Posterior Pelvic Tilt - 3 x 12 reps x 5s hold Lower Trunk Rotation 3 x 12 each side Cat/Cow to Child’s Pose - 2:00-5:00 QL Tail Wag 2 x 12 x 3s hold each side LAX QL Release - 2:00 total LAX Glute Release - 2:00 total Sciatic Nerve Floss - 2:00 on affected side total
B
Walk
1 x 10:00
Prep
A
Hip/Low Back Early 2
2 Rounds: 10 Glute sets (10sec hold) 10 Adductor sets (10sec hold) 10 Abduction sets (10sec hold) 12 Supine march + posterior pelvic tilt (each) :30 Tandem balance, alt foot fwd stance (IF 1:00 reached, progress to single-leg balance)
B
Cardio
1 x 10:00
A
McGill Big 3
3 x 10 @ 0:10
B
Cardio
1 x 15:00
Prep
A
Hip/Low Back Early Rehab Mobility Day 1
Posterior Pelvic Tilt - 3 x 12 reps x 5s hold Lower Trunk Rotation 3 x 12 each side Cat/Cow to Child’s Pose - 2:00-5:00 QL Tail Wag 2 x 12 x 3s hold each side LAX QL Release - 2:00 total LAX Glute Release - 2:00 total Sciatic Nerve Floss - 2:00 on affected side total
B
Walk
1 x 10:00
Prep
A
Hip/Low Back Early 2
2 Rounds: 10 Glute sets (10sec hold) 10 Adductor sets (10sec hold) 10 Abduction sets (10sec hold) 12 Supine march + posterior pelvic tilt (each) :30 Tandem balance, alt foot fwd stance (IF 1:00 reached, progress to single-leg balance)
B
Cardio
1 x 10:00
A
McGill Big 3
3 x 10 @ 0:10
B
Cardio
1 x 15:00
Dr. Shawn Daniel
DN Cert, BFRT Cert, Founder & Lead Physical Therapist
Dr. Chris Long
OCS, AIB-VRC, CSCS, DN Cert, BFRT Cert, Performance Physical Therapist
Take your recovery to the next level! Let our proven approach help you move better, recover stronger, and get back to doing what you love.
Get Hip/Low Back Rehab Protocol
Erin B.
Mom of 2, former collegiate rower
Verified Athlete"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger."
Joshua S.
Triathlete
Verified Athlete"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."
Hayden C.
Junior Elite Golfer
Verified Athlete"The personalized training plan has not only improved my performance in Golf, but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"
Luke R.
D-1 Lacrosse Athlete
Verified Athlete"I love having my training ready for me whenever I open my app. It has been a total game changer."
