Southern California University Tactical Strength & Conditioning
Tactical / Military, TacticalThis 6-week training plan is the foundation of our Low Back Reconditioning Phase 1 program. It is designed to educate and reconditioning your low back, overall core, and performance. This plan is designed for first responders who have a history of lower back issues which limits their
training.
Education, exercise progression, and load increase
each week to allow for optimal performance and recovery. Training is 3x week: Monday Wednesday Friday.
Tuesday, Thursday, Saturday, & Sunday are for rest and recovery.
After a back injury, it is imperative that you place movement integrity above loading. Be mindful of your injury and never sacrifice proper technique for more weight.
Foam rolling exercises have been provided to help aid in recovery after workouts. .
FAQ:
How do I know which program to start with? It is dependent on a number of factors: your threshold, time of injury, severity of injury, etc. We always recommend starting with Phase 1.
How long does each workout take? 20-40 minutes
What if I do not know the exercises? Each exercise is provided a demonstration video to help educate you.
What equipment do i need? We try to minimize the equipment needed, however we do provide a list.
Equipment:
- Superband, Bungee, and/or mini band
- 15 - 20lb dumbbell or kettlebell
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Banded Glute Bridges
2 x 15
B
Clamshells
2 x 10
C
Deadbug: Unloaded Contralateral
2 x 10
D
Tall Kneeling Lateral Press
2 x 10
E
Intro to Hip Hinge: Sliding Hands
2 x 15
F1
Foam Roll IT Bands
1 x 0:10
F2
Foam Roller: Abductor
1 x 10
F3
Thoracic Extension on Foam Roller
1 x 10
F4
Foam Roller: Quadriceps
1 x 10
F5
Foam Roller: Piriformis
1 x 10
F6
Foam Roller: Hamstring
1 x 10
F7
Foam Roller: Calfs
1 x 10
A
Banded Glute Bridges
2 x 15
B
Clamshells
2 x 10
C
Deadbug: Unloaded Contralateral
2 x 10
D
Tall Kneeling Lateral Press
2 x 10
E
Intro to Hip Hinge: Sliding Hands
2 x 15
F1
Foam Roller: Abductor
1 x 10
F2
Foam Roller: Calfs
1 x 10
F3
Foam Roller: Hamstring
1 x 10
F4
Foam Roller: Piriformis
1 x 10
F5
Foam Roller: Quadriceps
1 x 10
F6
Foam Roll IT Bands
1 x 0:10
F7
Thoracic Extension on Foam Roller
1 x 10
A
Banded Glute Bridges
2 x 15
B
Clamshells
2 x 10
C
Deadbug: Unloaded Contralateral
2 x 10
D
Tall Kneeling Lateral Press
2 x 10
E
Intro to Hip Hinge: Sliding Hands
2 x 15
F1
Foam Roller: Calfs
1 x 10
F2
Foam Roller: Hamstring
1 x 10
F3
Foam Roller: Piriformis
1 x 10
F4
Foam Roller: Quadriceps
1 x 10
F5
Foam Roll IT Bands
1 x 0:10
F6
Foam Roller: Abductor
1 x 10
F7
Thoracic Extension on Foam Roller
1 x 10
