Phase 2 Strength and Conditioning
Weightlifting, Strength & Conditioning, Functional Training
Coach
Brandon Eyler
A structured strength program designed to help you safely return to lifting after back pain. This plan focuses on rebuilding core stability, restoring fundamental movement patterns, and progressively reintroducing load so you can train with confidence again.
Features3 sessions per week
Must use App app to view and log training
Program Training
Core Strength
Strength in the core is essential for protecting the back for all life activities.
Rebuilds Confidence
Gradually reintroduces basic movements setting the stage for real strength training.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2
A
90-90 Hip Lift
3 x 30
B
Dead Hang
2 x 30
C1
Plank
2 x 1:00
C2
Bird Dog
2 x 20
D
Air Squat
3 x 8
E1
Barbell Inverted Row
3 x 8
E2
Seated DB Overhead Press
3 x 8
Wednesday
Week 1 Day 4
A
90-90 Hip Lift
3 x 30
B
Dead Hang
2 x 30
C1
Bird Dog
2 x 20
C2
Side Plank
2 x 0:10 @ 5
D
Clamshells
3 x 10
E
Single leg bench squat
3 x 8
F
Single Leg RDL
3 x 8
Friday
Week 1 Day 6
A
90-90 Hip Lift
3 x 30
B
Dead Hang
2 x 30
C1
Plank
2 x 1:00
C2
Bird Dog
2 x 20
D
Air Squat
3 x 8
E1
Barbell Inverted Row
3 x 8
E2
Seated DB Overhead Press
3 x 8
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