New

Low Back Reconditioning L1-3

Fit For Duty Tactical Training. LLC

Tactical, Tactical / Military, First Responders, Law Enforcement
Coach
John Hofman

Low 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 package includes all 3 levels of our reconditioning program. Starting with proper movement to spare the spine and progressing to more stability and strength work, and finally finishing with total body strength by applying uneven loads and unilateral movements to develop functional strength at different vector angles.

benefit-image-0
Proper movement
Low back discomfort often occurs due to improper movements and weakness in specific areas. By applying these simple strategies people will be able to function throughout the day without discomfort while moving towards a healthier you.
benefit-image-1
Improve strength
Our movements will allow you to develop strength from the center out while still sparing the spine. Specific exercises are selected based on their effectiveness.
benefit-image-2
Feel better and start living
Move better throughout the day and enjoy life.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Foam Roller // Kettlebells // Dumbbells // Mini Bands // Stability Ball
Recommended
Superband
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Monday
Low Back Recon L1: Week 1 Day 2

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

Wednesday
Low Back Recon L1: Week 1 Day 4

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

Friday
Low Back Recon L2: Week 1 Day 6

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

3 x 12

C

Deadbug: Contralateral

3 x 12

D

Tall Kneeling Lateral Press

3 x 12

E

Hip Hinge: Hand Slide

3 x 15

F

Goat Bag Hip Hinge

3 x 15 @ 15 lb

G

DB Farmer's Walk

4 x 30 @ 35 lb

Coach
coach-avatar John Hofman

Coach John Hofman, MS., CSCS*D, TSAC-F*D is one of leading experts in the field of Tactical Health,Wellness and Injury Prevention. He has spent over 17 years working with Military, LEO and Fire / Rescue. - Lead instructor for the CA POST, - SME of the CA POST Officer Wellness team that won the 2021 Emmy for Branding Content - 2018 Recipient of the NSCA TSAC Practitioner of the year Award.

closer-image-1
closer-image-2
Everything you know about back pain is wrong

Low back pain is unique to each person. This workout will help you move better, get stronger, and feel more comfortable doing daily tasks.

Get Low Back Reconditioning L1-3
closer-image-3
FAQs
My pain worsened after trying physical therapy.
It is time to find a physical therapist that understands and directly addresses the cause of your pain. We focus on our program on proper education and movement to help your with daily activities.
I have been told the pain is in my head.
This is common and false. However, depending on the length of pain you may only know one thing.....PAIN. We want you to prove to yourself that you have the ability to enjoy some pain free moments so utilize safe and effective exercises to build that confidence.
I have been told I just have to be positive.
While being positive is a good suggestions, it is hardly ever effective when used as the only tool for pain reduction. Focus your efforts on determining and eliminating the cause of your pain.
The Proof
verified-athlete-avatar Callie

This program has helped me move better

Verified Athlete

"If I could clone John a hundred times and recommend him to everyone with unresolved pain, I absolutely would."

verified-athlete-avatar Brad

Firefighter with chronic low back issues

Verified Athlete

"1000%! I’m proof, 14mm herniation without surgery and no problems thanks to Coach Hofman"

verified-athlete-avatar Terry

Firefighter 10 years of back pain

Verified Athlete

"I was once contemplating early retirement from a job I absolutely love to now I know I will make it to my planned retirement date, thanks to Coach Hofman and his Low Back Program"

Low Back Reconditioning L1-3