Daaf Egberts Training
Functional Fitness, Functional Training, Weightlifting, Powerlifting, General Fitness, Strength & ConditioningUnlock Better Performance with Our 8-Week Lower Back Accessory Program
If you’re training 3–5 times per week and already lifting hard, this is the missing link: a high-impact, time-efficient program built on top of your current regimen, designed to reinforce one of the most under-trained areas in athletes — your lower back.
Why you’ll love it:
3 short sessions/week (15-20 min each) – fits seamlessly after your main workout.
Full-plane control – flexion, extension, lateral bend and rotation trained safely.
4 smart phases – from patterning & control → isometric strength → dynamic loading → athletic integration.
Build resilience – protect your spine, unlock stronger lifts, and reduce “nagging” back issues.
For athletes with minor sensitivity – not rehab only, but proactive maintenance for lifters, CrossFitters, and field athletes.
What you get:
A ready-to-go plan that complements your main training.
Clear instructions, progressive load, and coaching cues built in.
Start now and feel the difference:
Take your performance to the next level—no excuses, just smarter support for your lower back.
Train smarter, move better, and lift heavier with confidence.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Cat Cow
2 x 5
A2
Glute Bridge
2 x 8
B
Jefferson curl
3 x 8
C
Back Extension
3 x 10
D
Bird Dog
3 x 1 @ 20
E
90/90 Hip rotations
1 x 30
A1
Dead Bug
2 x 10
A2
Side-lying open book
2 x 5
B1
DB Side Bend
3 x 8
B2
Paloff Press
3 x 20
C
Side Plank
3 x 20
D
Standing side stretch
2 x 30
E
Paloff Press
3 x 20
A1
Cat Cow + rotation
3 x 5
A2
Deep Squat Breathing
3 x 30
B
Cossack Squat
3 x 10
C
Standing Cable Wood Choppers
3 x 5
D1
Jefferson curl
3 x 6
D2
Dead Hang
3 x 1 @ 0:30
