Forward Movement Analysis & Rehabilitation

Coach
Judy Gelber

Abdominal Rehabilitation is unique to each individual, and we are here to help. This program is 12 weeks in duration and is able to be scaled up and scaled down to be benefit any athletes. It is particularly designed for people who have low back pain, people who are post-partum and athletes who are strong with abs some ways, but not as strong as they should be. 

Series comes with 12-week access to coaching via the app and a 1-year access to prorgramming.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$99
Get Abs Class
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Lower Abdominals: W1D1

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

J

Upper abdominal strength

1 x MAX

K

Lower abdominal strength testing

1 x MAX

L

Single leg balance: Eyes Open

1 x MAX

M

Single Leg Balance: Eyes Closed

1 x MAX

Monday
Lower Abdominals: W1D2

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

Tuesday
Lower Abdominals: W1D3

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

Wednesday
Lower Abdominals: W1D4

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

Thursday
Lower Abdominals: W1D5

A

Scar Desensitization

Friday
Lower Abdominals: W1D6

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

Saturday
Lower Abdominals: W1D7

A

Kneeling Hip Flexor Stretch

1 x 60

B

Child's pose

1 x 60

C

Finding low abs - Sidelying

2 x 10

D

Finding Low abs - Hands and knees

2 x 10

E

Finding low abs - leaning on a wall

2 x 10

F

Finding low abs - standing

2 x 10

G

Finding low abs - supine

2 x 10

H

Scar Desensitization

I

Scar Massage

Coach
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coach-avatar Judy Gelber

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