Low Back Reconditioning L1-3
Fit For Duty Tactical Training. LLC
Tactical, Tactical / Military, First Responders, Law EnforcementLow 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.
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
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
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.
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
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."
Brad
Firefighter with chronic low back issues
Verified Athlete"1000%! I’m proof, 14mm herniation without surgery and no problems thanks to Coach Hofman"
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"
