Southern California University Tactical Strength & Conditioning
Tactical / Military, TacticalThis 6-week training plan continues from the Low Back Reconditioning Phase 1 program. It is designed to reconditioning and strengthen 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.
Proper progression, load, and intensity increases 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? 30-60 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:
- Dumbbells or Kettlebells
- Foam Roller
- Bungees, Mini bands, or superband
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Side Lying Windmill
1 x 10
B
Glute Bridge with Overhead Reach
2 x 10
C
Side Plank Clam Shell
2 x 10
D
Shoulder taps: Short Lever
2 x 20
E
Double Suitecase deadlift: kettlebell
2 x 10
F
Tall Kneeling DB Curl
2 x 15
G
Floor Seated Dumbbell Press
2 x 15
H1
Foam Roller: Hamstring
1 x 10
H2
Foam Roller: Piriformis
1 x 10
H3
Foam Roller: Quadriceps
1 x 10
H4
Foam Roll IT Bands
1 x 0:10
H5
Foam Roller: Abductor
1 x 10
H6
Thoracic Extension on Foam Roller
1 x 10
H7
Foam Roller: Calfs
1 x 10
A
Side Lying Windmill
1 x 10
B
Glute Bridge with DB Chest Press
2 x 10
C
Side Plank with Row
2 x 10
D
Plank Foot Tap
2 x 20
E
Split Squat: Goblet
2 x 15
F
Quadruped Row
2 x 15
G
Bent Knee Neutral Grip Floor PRess
2 x 15
H1
Foam Roll IT Bands
1 x 0:10
H2
Foam Roller: Calfs
1 x 10
H3
Foam Roller: Hamstring
1 x 10
H4
Foam Roller: Piriformis
1 x 10
H5
Foam Roller: Quadriceps
1 x 10
H6
Foam Roller: Abductor
1 x 10
H7
Thoracic Extension on Foam Roller
1 x 10
A
Side Lying Windmill
1 x 10
B
Glute Bridge with Overhead Reach
2 x 10
C
Side Plank Clam Shell
2 x 10
D
Shoulder taps: Short Lever
2 x 20
E
Double Suitecase deadlift: kettlebell
2 x 10
F
TRX Low Row
2 x 15
G
TRX Chest Press
2 x 15
H1
Foam Roller: Calfs
1 x 10
H2
Foam Roller: Hamstring
1 x 10
H3
Foam Roller: Piriformis
1 x 10
H4
Foam Roller: Quadriceps
1 x 10
H5
Foam Roll IT Bands
1 x 0:10
H6
Foam Roller: Abductor
1 x 10
H7
Thoracic Extension on Foam Roller
1 x 10
