Southern California University Tactical Strength & Conditioning
Tactical, Tactical / MilitaryThis 18-week training plan is our comprehensive Low Back Reconditioning program: Phases 1-3. It is designed to educate, 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.
Foam rolling exercises have been provided to help aid in recovery after workouts. .
FAQ:
How do I know which program to start with? This program encompasses all 3 phases. We recommend starting at Phase 1.
How long does each workout take? 40-60 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
- Physioball
- Suspension Trainer
3 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 Roller: Calfs
1 x 10
F2
Thoracic Extension on Foam Roller
1 x 10
F3
Foam Roller: Abductor
1 x 10
F4
Foam Roll IT Bands
1 x 0:10
F5
Foam Roller: Quadriceps
1 x 10
F6
Foam Roller: Hamstring
1 x 10
F7
Foam Roller: Piriformis
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: Hamstring
1 x 10
F2
Thoracic Extension on Foam Roller
1 x 10
F3
Foam Roller: Abductor
1 x 10
F4
Foam Roll IT Bands
1 x 0:10
F5
Foam Roller: Quadriceps
1 x 10
F6
Foam Roller: Piriformis
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
Thoracic Extension on Foam Roller
1 x 10
F2
Foam Roller: Abductor
1 x 10
F3
Foam Roll IT Bands
1 x 0:10
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
