STOIC STRENGTH
Functional Fitness, Strength & Conditioning, Strongman, Powerlifting, General Fitness, Mobility, Custom Programming, Combat SportsThis Program is designed to strengthen your lower back, posterior chain and develop a stronger trunk all while increasing your movement capacity and stability. When all these are programmed intelligently you will see an increase in your lifts, better stability and a reduction or elimination of lower back pain and stiffness. Statistically 80% of Americans will suffer from back pain in their lives, most of this pain is due to simple weakness. This program is the antidote to that weakness. If you suffer from pain in your back or are limited due to the weakness of your back this program is for you!
This program is 4 training sessions per week with a daily movement protocol designed to increase your stability, mobility, and flexibility of your back, hips and trunk.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Box Squat
4 x 5
B
Romanian Deadlift
3 x 6
C
Front Foot Elevated Split Squat
3 x 8
D1
Banded Deadbugs
3 x 0:30
D2
PALLOF WALKOUTS
3 x 5
D3
Standing Teapot
3 x 20
Conditioning
A
Daily Movement Protocol: Lower Back
- Mcgill Curl- Up x20 reps total - Iron Cross x10/side - 3 way Rollover x 15 reps - 4 way Deadbug x 30 reps - Lunge to Pidegon x10/side - Spiderman + Horizontal Rotation x 5/side - Side Bends x50 reps - Forward Bends x 50 reps - Rotations x50 reps - Knee down side plank w/ reach x:30/side - Vertical Column side stretch x:30/side - Banded Bent Breathing x1 min - Hooklying Groin Squeeze 6x:10 seconds - 90/90 breathing x2 min
A
Bent Over Row
4 x 6
B
1-Arm DB Row
3 x 10
C1
Backward Sled Drag
3 x 200
C2
Overhead Sled Drag
3 x 200
D1
Standing Band Crunch
D2
Strict Lower Hanging Leg Lifts
3 x 10
Conditioning
A
Daily Movement Protocol: Lower Back
- Mcgill Curl- Up x20 reps total - Iron Cross x10/side - 3 way Rollover x 15 reps - 4 way Deadbug x 30 reps - Lunge to Pidegon x10/side - Spiderman + Horizontal Rotation x 5/side - Side Bends x50 reps - Forward Bends x 50 reps - Rotations x50 reps - Knee down side plank w/ reach x:30/side - Vertical Column side stretch x:30/side - Banded Bent Breathing x1 min - Hooklying Groin Squeeze 6x:10 seconds - 90/90 breathing x2 min
A
Static Stretch
1 x 30:00
Conditioning
A
Daily Movement Protocol: Lower Back
- Mcgill Curl- Up x20 reps total - Iron Cross x10/side - 3 way Rollover x 15 reps - 4 way Deadbug x 30 reps - Lunge to Pidegon x10/side - Spiderman + Horizontal Rotation x 5/side - Side Bends x50 reps - Forward Bends x 50 reps - Rotations x50 reps - Knee down side plank w/ reach x:30/side - Vertical Column side stretch x:30/side - Banded Bent Breathing x1 min - Hooklying Groin Squeeze 6x:10 seconds - 90/90 breathing x2 min
A
SEATED GOOD MORNING
4 x 5
B
GHD SNATCH GRIP DEADLIFT
3 x 12
C
DB DEATH MARCHES
3 x 20
D1
GHD Sit-Up
3 x 20
D2
BANDED GHD OBLIQUE TWISTS
3 x 20
D3
Band Hip Adduction.
3 x 20
Conditioning
A
Daily Movement Protocol: Lower Back
- Mcgill Curl- Up x20 reps total - Iron Cross x10/side - 3 way Rollover x 15 reps - 4 way Deadbug x 30 reps - Lunge to Pidegon x10/side - Spiderman + Horizontal Rotation x 5/side - Side Bends x50 reps - Forward Bends x 50 reps - Rotations x50 reps - Knee down side plank w/ reach x:30/side - Vertical Column side stretch x:30/side - Banded Bent Breathing x1 min - Hooklying Groin Squeeze 6x:10 seconds - 90/90 breathing x2 min
A
Single Arm Farmer Walk
4 x 40
B
BARBELL HIGH BENCH ROW
3 x 10
C1
Sweatt Shruggs
3 x 20
C2
SINGLE ARM DUMBBELL BENCH PRESS
3 x 8
D1
Banded Oblique Crunch
3 x 20
D2
Weighted Plank Hold
3 x 1:00
D3
Side Pillar Hip Drop Starfish
3 x 10
Conditioning
A
Daily Movement Protocol: Lower Back
- Mcgill Curl- Up x20 reps total - Iron Cross x10/side - 3 way Rollover x 15 reps - 4 way Deadbug x 30 reps - Lunge to Pidegon x10/side - Spiderman + Horizontal Rotation x 5/side - Side Bends x50 reps - Forward Bends x 50 reps - Rotations x50 reps - Knee down side plank w/ reach x:30/side - Vertical Column side stretch x:30/side - Banded Bent Breathing x1 min - Hooklying Groin Squeeze 6x:10 seconds - 90/90 breathing x2 min
