Ageless Back
Ageless Strength & Performance
Strength & Conditioning, Mobility, Functional Fitness, General Fitness, Functional TrainingWhether you're tired of nagging lower back pain or you're looking to bulletproof your body for the long run, Ageless Back can help. This science-backed program combines mobility, strength, and education to help you move better, feel stronger, and live pain-free—in just 10–15 minutes a day.
Ageless Back is a 12-Week Program to reduce, eliminate, and prevent back pain. The program consists of 4 phases that last 3 weeks each. Each phase builds on the previous phase(s). You'll progress from foundational movements to more advanced techniques over the 12 weeks. Each week consists of 5 training sessions that take just 10–15 minutes, a mobility/recovery day, and an education day to help you understand why your back hurts and how to fix it—for good.
This isn’t just a bunch of core exercises. Each session includes mobility training for areas that affect your back (ankles, hips, and thoracic spine) and strength training for the entire core (lumbar, hips, and abs) for true functional strength and stability.
Ageless Back is flexible and easy to integrate. Use as a standalone training plan or add to your existing training as a warm-up, cooldown, or active recovery.
No more guessing. No more bandaid solutions. Just a smarter way to build a pain-free back that lasts.
A
SMR Calves
1 x 4:00
B
BW Ankle Dorsiflexion
1 x 4:00
C
Side Plank on Knees
3 x 0:40
D
Theraband Clamshell Hold
3 x 0:40
A
SMR TFL
1 x 4:00
B
Worlds Greatest Stretch
2 x 20
C
Deadbug Hold
3 x 0:30
D
Glute Bridge Hold
3 x 0:30
A
SMR T-Spine
1 x 2:00
B
Prone Y's on Floor
3 x 10
C
Standing Band Chops
3 x 24
A
SMR Glutes
1 x 4:00
B
Pigeon Pulse
1 x 2:00
C
DB RDL
3 x 10
A
SMR Psoas
1 x 4:00
B
Runner's Lunge
1 x 4:00
C
Lying Banded Psoas March
3 x 20
D
Forearm Plank
3 x 0:30
Circuit
A
Complete the follow along mobility routine.
Steven Mathis
A NASM CPT, TPI Level 1 Coach, Certified Physical Preparation Specialist, and The Ready State Movement & Mobility Specialist with over 25 years in the health and fitness industry.
Decrease or eliminate back pain and enjoy the benefit in every area of life... work, hobbies, and gym!
Get Ageless Back
Beth C
Professional
Verified Athlete"As a 50 year old woman... it can be very frustrating knowing which direction to go and how to even start… His program stresses movement for life. The training has carried over into the way I move, performing everyday tasks. "
Steve R.
Professional
Verified Athlete"He knows how to build a strong and durable athlete, regardless of age or ability!"
Cal W.
Golfer
Verified Athlete"I gained flexibility and I began to strengthen weeknesses in my body I'd had for years... Steven has helped me with everyday movements and allowed me to gain distance in my golf game."
