Manage Your Back: Training by Liam Hunn in TrainHeroic

Manage Your Back

Superhero Fitness

Coach
Liam Hunn

This programme has been designed for anyone suffering from back pain or concerned about training due to previous history of back issues.

Our coach has designed this programme so you can safely train and manage / alleviate / cure your issues.

The importance of training is imperative when it comes to back pain. Forget the pills, drugs as your first point of call. Learn to train safely so you build up strength to manage and move correctly so you live a more fulfilling life.

STOP allowing your back concerns from stopping you, you NEED to train. If you can walk, sit down and stand up then already you are moving so you need to train to build on what you are already capable of doing.

This programme does not diagnose your issues and there is no guarantee it will cause your problems because we do not know your issue specifically. If you require surgery for example.

But this will give you the confidence to train correctly and safely that will help you move better and improve strength. You will not aggravate anything as we show you how to perform the selected exercises we have specifically programmed for you safely.

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Less Pain
It is normal to be concerned about your back pain when participating or thinking about doing certain activities. Our bodies are designed to move and withstand a great deal of force so training for this to improve will allow you to live a life with less pain.
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Improved Mental Health
Realising that you can train and that your back pain doe not have to hold you back will bring greater positivity within your life. Don't allow yourself to miss out on so much, this programme will help you get back into training and onto greater things for your future.
Features
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Programming 3 days per week
Daily strength, conditioning, and movement training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will know you better, and keep you going longer, all through an app.
Equipment
Required
Gym access
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Sample Week
Week 1 of 8-week program
Sunday
Move + Activate 1

A1

Foam roll glutes (SF)

A2

Foam roll hamstrings (SF)

A3

Foam roll quads (SF)

B1

Beachball (SF)

2 x 0:00 @ 10

B2

Iron cross (SF)

2 x 10

B3

Downdog to groiners (SF)

2 x 10

C1

Glute bridge hold (SF)

@ 0:30

C2

Low Plank (SF)

4 x 0:30

C3

Box squat goblet (SF)

4 x 10

D1

Jammer arms deadlift (SF)

3 x 15

D2

Prone GHD Hip extension (SF)

3 x 8

E

Air assault bike (SF)

@ 5:00

Tuesday
Build Strength 2

A1

Foam roll erector spinae (SF)

1 x 1:00

A2

Foam roll calf (SF)

A3

Foam roll quads (SF)

A4

Foam roll glutes (SF)

B1

Pelvic tilts (SF)

2 x 1:00

B2

Prison Cossack squats (SF)

2 x 12

B3

Wall Hip flexor stretch (SF)

2 x 1:30

B4

Child pose and cobra (SF)

2 x 1:00

C

Bird dog foam roller (SF)

3 x 16

D

Kneeling cable lat pull down (SF)

3 x 12

E

Jammer arm single arm shoulder press (SF)

3 x 16

F

Cable Seated row (SF)

3 x 15

Thursday
Move + Activate 3

A1

Foam roll glutes (SF)

A2

Foam roll hamstrings (SF)

A3

Foam roll quads (SF)

B1

Beachball (SF)

2 x 0:00 @ 10

B2

Iron cross (SF)

2 x 10

B3

Downdog to groiners (SF)

2 x 10

C1

Glute bridge hold (SF)

@ 0:30

C2

Low Plank (SF)

4 x 0:30

C3

Box squat goblet (SF)

4 x 10

D1

Jammer arms deadlift (SF)

3 x 15

D2

Prone GHD Hip extension (SF)

3 x 8

E

Air assault bike (SF)

@ 5:00

Coach
coach-avatar Liam Hunn

Owner and founder of Superhero Fitness. Strength and conditioning coach with specialising in managing lower back pain for clients. Experience of working with numerous clients with lower back pain and has proven to manage and alleviate pain for them with the knowledge and experience of coaching he possesses.

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Get Your Life Back

Don't keep using your back as an excuse or letting it hold you back.

Get Manage Your Back
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FAQs
Who is this training for?
Anyone who lacks confidence or are unsure how to train because of back pain. Also great for anyone wanting to start training.
Will this cure my back pain?
There are no guarantees, as there are many different reasons why people may be suffering from back pain. The majority of people require a good safe training programme to help alleviate back pain which is most likely going to help. Correct exercise training is the best medication you can use.
The Proof
verified-athlete-avatar Jason Dickson

Lorry driver

Verified Athlete

"I can not believe by following a fitness programme, my years of back pain has basically vanished! The knowledge of a well designed programme has been a life changer for me and I am so grateful! It has saved me time and money from trips to the Doctors."

Manage Your Back