Bulletproof Lower Back Program

Dane Larsen Exercise Physiology

Coach

Dane Larsen

Struggling with painful lower back? Pain When Lifting Heavy Objects? Sitting Pain? A Stiff, Weak Or Immobile Spine? Bulging Disc Issues? Poor Glute or Core Activation?

Then this program is for you! Over 12 weeks we'll progress you from the basics of mobility and core activation, to larger more complex functional movement patterns in the gym. This is the recipe that I've developed over a decade of working with clients experiencing lower back pain to get them back to doing what they love.

Six Training days are programmed throughout the 12 Week Program and you have access to the program FOR AN ENTIRE YEAR, to repeat or pause as much as you need to after your one-time purchase.

CHECK OUT THE SAMPLE WEEK AT THE BOTTOM FOR AN IDEA OF WHAT A WEEK LOOKS LIKE!

$89

Get Bulletproof Lower Back Program

Sick Of Stick Figure Rehab Programs?

We've taken the confusion out of rehab by shooting all our own videos with the same level of detail you'd get from an in-person session. Take the guess work out of how to correctly move and access the rehab coach in your pocket!

The Proof Is In The Pudding

We've worked with 100's of athletes and weekend warriors just like you to create the perfect recipe to get you out of pain and back to what you love doing.

Why The Lower Back?

The Lumbar Spine is at the base of the spine & much like the base of a pyramid, should be stable. Joints such as the thoracic spine & hips should be mobile with lots of movement, and muscle groups like the core & glutes hold everything in nicely and give the region support. Any one of these things not doing what they were meant to do can get us into trouble.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Foam Roller // Trigger Balls // Free Weights (DB's, PW's etc) // Standard Gym Equipment // Mini Power Bands

Sample Week

Week 1 of 12-week program

Sunday

Lower Back Pain Stage 1

Foam Roll ITB + Quad

1 x 2:00

Glute Trigger Point Release

1 x 1:00

Tx Spine Trigger Point Release

1 x 1:00

Hip Flexor Stretch

1 x 1:00

Bow and Arrow

2 x 12

Cat Camel

2 x 12

Recovery Breathing

1 x 5:00

Monday

Lower Back Week 1 Strength

90/90 Breathing Drill

1 x 2:00

Resisted Side Steps

2 x 12

Band Corner Taps

2 x 12

Bird Dog

2 x 12

Plank

2 x 0:30

Deadbug

2 x 12

Side Lying Abduction

2 x 12

Tuesday

Week 1 Day 3

Active Recovery

Wednesday

Lower Back Pain Stage 1

Foam Roll ITB + Quad

1 x 2:00

Glute Trigger Point Release

1 x 1:00

Tx Spine Trigger Point Release

1 x 1:00

Hip Flexor Stretch

1 x 1:00

Bow and Arrow

2 x 12

Cat Camel

2 x 12

Recovery Breathing

1 x 5:00

Thursday

Lower Back Week 1 Strength

90/90 Breathing Drill

1 x 2:00

Resisted Side Steps

2 x 12

Band Corner Taps

2 x 12

Bird Dog

2 x 12

Plank

2 x 0:30

Deadbug

2 x 12

Side Lying Abduction

2 x 12

Friday

Week 1 Day 6

Active Recovery

Coach

More from Dane Larsen Exercise Physiology

Dane Larsen

Exercise Physiologist & Strength Rehab Coach

The Proof

Jacob Van Der Wal

Aus Defence Force

Verified Athlete

"Dane Larsen is by far the best exercise physiologist in Brisbane. I’ve had upwards of 4 years of chronic lower back pain which affected my health very poorly. Within 6 weeks, Dane was able to minimise by back pain. This resulted in my very first cardio session in over 1 year!"

Tomm Winn

Junior Golfing Elite

Verified Athlete

"Dane has been amazing with my recovery from a back injury. His attention to detail, holistic approach & commitment to staying in touch has been invaluable throughout the whole process, & his use of video tutorials has made working with him even without super frequent checkups really easy & simple."

Meg Vann

Weekend Warrior

Verified Athlete

"I started seeing Dane to recover from a back injury. His expertise has helped me not just recover, but thrive! Dane listens carefully to me and my body, always finding suitable, fun and challenging exercises to support my well-being and my goals."