Iron Farm - Back Protocol
Iron Farm
WeightliftingSpend enough time lifting and you're almost guaranteed to give your back a little twinge every once and awhile.
This can be a complicated and frustrating problem, but we're here to help.
Coaching a variety of athletes we have run into this issue from time to time, and have developed a protocol for progressing athletes back to loading moving their spines efficiently.
Whether you're a seasoned athlete, or just trying to get out of pain, give this 4 week program a try.
We progress the movements week to week and has programmed mobility as part of the sessions.
A1
Contralateral Deadbug
3 x 30
A2
Captain Morgan
3 x 5
A3
Inch Worm Hands Only
3 x 5
B1
Couch Stretch (Hip Flexors)
1 x 1:30
B2
Quad Smash
1 x 3:00
C1
Panic Squat
3 x 5
C2
Slantboard Split Squat
3 x 8
D1
Box Step Up
3 x 6
D2
Straddle Seated Leg Lifts
3 x 8
E1
Gut Smash
1 x 5:00
E2
Banded Hip Extension
1 x 1:30
A1
Ipsilateral Deadbug
3 x 30
A2
Starfish Iso Hold
3 x 20
A3
Bear Crawl
3 x 10
B1
Banded Hamstring Lockout
1 x 75
B2
Glute Rolling
1 x 90
C1
Panic Hinge
3 x 5
C2
Seated Good Morning
3 x 6
D1
Standing Teapot
3 x 10
D2
Mace Swing Front
3 x 30
E1
Adductor Smash
1 x 3:00
E2
Oblique Smash
1 x 3:00
A1
Contralateral Deadbug
3 x 30
A2
Kneeling Thoracic Rotation
3 x 5
A3
Lunge with Twist
3 x 10
B1
Elevated Loaded pigeon
1 x 1:30
B2
Super Frog Hip
1 x 1:30
C1
Goblet Good Morning
3 x 8
C2
Farmers carry
3 x 40
D1
Kneeling KB Halo
3 x 5
D2
Jefferson Curl
3 x 6
Brenden Fearn
Brenden has been coaching olympic weightlifting and strength and conditioning for ten years, and as a registered massage therapist also understands the requirements around loading and rehabbing a variety of injuries.
