Anti-fragile back program
The Durable Spine Society
If back pain is holding you back from living life at the intensity you want, the Anti-Fragile Back Program is for you.
Traditional rehab is all about soothing symptoms without addressing the underlying issues. They give you low-level exercises as busy work to keep you occupied while time does most of the work and tissues heal.
The problem with that is you'll be right back where you started before the injury, except now those previously injured tissues are more vulnerable because they haven't been reconditioned to handle the stress of your full-intensity lifestyle.
That's where the Anti-Fragile Back Program comes in.
It's crafted with the explicit intent of rebuilding the resiliency of your back so you can get back to living life on your terms without the fear of your back giving out on you when you need it the most.
A
Welcome Video
Prep
B
DSS Phase 1 warm up
5-10 min walk or bike. (Your choice. The intention is to elevate your heart rate and body temp) 2-3 rounds of 5 Banded lateral step-overs (over and back is 1 rep) 5 L/R Lateral box step ups BODYWEIGHT(Focus on driving with the top leg) 5 Sumo inchworms (Sub in a plank on an elevated surface if this is too uncomfortable) 5 L/R Quadruped thoracic rotation (exhale into the stretch) 5 L/R Wall pressing dead bugs (Hold each rep for 1 sec)
C1
45-Degree back extension isometric hold
C2
Bent knee hollow body hold
D1
Unilateral kickstand RDL
D2
Weighted step-ups
Conditioning
A
DSS Recovery 1 Phase 1
3-5 rounds for quality Don't be in a rush. Focus on staying relaxed and owning the positions. 10 Curl-ups (brief pause at the top) 5 L/R bird dog (hold at the top for one breath cycle) 20 sec alternating bear plank taps 5 L/R windmill stretch (hold in the open position for 3 sec) SI muscle energy 10 seconds in each direction None of these should be painful. It's ok if you can't get as far into the positions as the model demonstrates. Just do your best to get close. If something is painful, reduce the range of motion.
Prep
A
DSS Phase 1 warm up
5-10 min walk or bike. (Your choice. The intention is to elevate your heart rate and body temp) 2-3 rounds of 5 Banded lateral step-overs (over and back is 1 rep) 5 L/R Lateral box step ups BODYWEIGHT(Focus on driving with the top leg) 5 Sumo inchworms (Sub in a plank on an elevated surface if this is too uncomfortable) 5 L/R Quadruped thoracic rotation (exhale into the stretch) 5 L/R Wall pressing dead bugs (Hold each rep for 1 sec)
B1
Standing segmental flexion
B2
Split-squat
C1
Single arm farmer carry
C2
Side-plank
Recovery
A
Dss Recovery 2 Phase 1
3-5 rounds for quality Don't be in a rush. Focus on staying relaxed and owning the positions. 20 sec L/R Elevated pigeon 3 breaths L/R Bretzle (3 sec in 3 sec out for each breath) 20 sec Pancake stretch 20 sec Butterfly stretch None of these should be painful. It's ok if you can't get as far into the positions as the model demonstrates. Just do your best to get close. If something is painful, reduce the range of motion.
Prep
A
DSS Phase 1 warm up
5-10 min walk or bike. (Your choice. The intention is to elevate your heart rate and body temp) 2-3 rounds of 5 Banded lateral step-overs (over and back is 1 rep) 5 L/R Lateral box step ups BODYWEIGHT(Focus on driving with the top leg) 5 Sumo inchworms (Sub in a plank on an elevated surface if this is too uncomfortable) 5 L/R Quadruped thoracic rotation (exhale into the stretch) 5 L/R Wall pressing dead bugs (Hold each rep for 1 sec)
B1
Waiter carry
B2
Suitcase deadlift
C1
Goblet box squat
C2
Sumo goblet good morning
A
Fatigue
B
Sleep
C
Fuel
D
Stress level
E
Average symptom level
Lance Einerson
Doctor of physical therapy/coach. My mission is to help 1,000,000 people get out of back pain.