9G Ready Neck Program | Built for Fighter Pilots
Van Luit Performance Co.
Tactical / Military, TacticalThe 9G Ready Neck Program was built for the real demands fighter pilots face. Not just the load on your neck, but the workload of your schedule, the quick turns, and minimal margins in the day. This program gives you a structure you can actually follow in the middle of it all.
Weekly, you’ll get two no-equipment training sessions, each under fifteen minutes, able to complete anywhere, from home, the gym, or even in the squadron bar. You’ll also receive one gym-based training day that uses basic equipment to drive strength and resilience where you need it most. On top of that, the program builds in weekly pre- and post-flight routines to help you stay ahead of neck fatigue and recover efficiently between sorties.
Four training days per week for 12 weeks with simple, repeatable progressions. Pilots who have completed this program are reporting pain-free flying, less soreness after BFM, better sleep, and a sense that they’re protecting their longevity in the cockpit. This is the neck training built for both your career and the lifestyle that comes with it.
A1
Standing Neck CAR
3 x 3
A2
Prone Swimmer
3 x 3
B1
Deep Flexor Endurance Hold
3 x 30
B2
Scap 6
3 x 30
A1
Prone Retraction Hold + Scap T
3 x 20
A2
Supine Max Flexion Hold
3 x 20
B1
Extension Press (R/L) - w/ Thoracic Lift
3 x 20
B2
Extension Press (R/L) - w/ Thoracic Lift
6 x 20
A1
Band ER + Press + Retraction
3 x 5
A2
DB Shrug
3 x 5
B1
Seated Windmill
6 x 6
B2
Barbell Overhead Press
3 x 8
B3
KB Farmer's Walk
3 x 1:20
A
Seated Neck CAR
3 x 5
B
Cervical Rotation Contract-Relax
6 x 3 @ 3
C
1/2 Kneel T-Spine Rotation at Wall
6 x 5
D
Prone Press Ups
3 x 15
A
Seated Retraction + Extension
3 x 10
B
Sidelying T-Spine Rotation
6 x 10
C
Supine Neural Relaxation + Cervical Retraction
Dr. Ellie Van Luit
PT, DPT, OCS, CSCS. Board certified specialist in orthopedic physical therapy with 11+ years of experience treating and coaching fighter pilots, tactical professionals, and recreational athletes.
The 9G Ready Neck Program gives fighter pilots a simple, effective structure they can follow anywhere. Four weekly sessions, pre/post-flight routines, and repeatable progressions help reduce pain, prevent fatigue, and protect your neck, so you can fly stro
Get 9G Ready Neck Program | Built for Fighter Pilots
"PANIC"
Lt Col, USAF, F-16/F-35 Pilot
Verified Athlete"High-G flying had left me sidelined with neck pain for years. Ellie’s personalized care, targeted mobility drills, and strengthening programs cut flare-ups and recovery time, letting me fly without fear and thrive."
"TUCKY"
Maj, USAF, F-35 Pilot
Verified Athlete"Ellie has been invaluable in helping me maintain my ability to execute my job as a fighter pilot. Her expertise and professionalism give me full confidence she can handle any neck or injury concern."
Maj, USAF
F-35 Pilot
Verified Athlete"Ellie helped me overcome chronic neck issues from high-G flying. Within weeks, I noticed improvements and, with her guidance, built strength and resilience that allowed me to return to peak performance."
"CHESTER"
Lt Col (Ret), USAF, F-16 Pilot
Verified Athlete"At the end of my career, nagging neck pain was limiting my ability to fly and rest. Ellie provided long-term exercises that healed my neck and kept me in the cockpit."