Fit For Duty Tacticl Training. LLC
Tactical, Tactical / Military, First RespondersLow back injuries are very common among the tactical population. They account for more the 20% of al work place injuries, At any given time nearly 10% of the workforce is out from an injury. Research has shown that 25% of all EMS workers experience career ending back injuries within the first 4 years of their career.
This low back reconditioning program focuses on strengthening the lower and lateral core as well as the glutes. Specific focus is given to the hip hinge so the person can properly move in a manner that spares their spine and allows for optimal training.
Each 4 week program will build off the next. This program is designed for beginners or those who have been dealing with chronic back discomfort.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roller: Thoracic Extension
1 x 10
A2
Foam Roller: Piriformis
1 x 10
A3
Side Lying T Spine Extension
1 x 5
B
Glute Hip Bridge
2 x 15
C
Deadbug: Contralateral
2 x 15
D
Tall Kneeling Lateral Press
2 x 15
E
Hip Hinge: Hand Slide
2 x 20
F
Goat Bag Hip Hinge
2 x 15 @ 15 lb
G
DB Farmer's Walk
3 x 30 @ 35 lb
A1
Foam Roller: Thoracic Extension
1 x 10
A2
Foam Roller: Piriformis
1 x 10
A3
Side Lying T Spine Extension
1 x 5
B
Single Leg Glute Bridge
2 x 15
C
Half Kneeling Lateral Press
2 x 15
D
Modified Goblet SL Hinge
2 x 15
E
Single Arm BUKB Waiter Walk
3 x 30 @ 26.46 kg
A1
Foam Roller: Thoracic Extension
1 x 10
A2
Foam Roller: Piriformis
1 x 10
A3
Side Lying T Spine Extension
1 x 5
B
Glute Hip Bridge
2 x 15
C
Deadbug: Contralateral
2 x 15
D
Tall Kneeling Lateral Press
2 x 15
E
Hip Hinge: Hand Slide
2 x 20
F
Goat Bag Hip Hinge
2 x 15 @ 15 lb
G
DB Farmer's Walk
3 x 30 @ 35 lb
