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Ageless Back

Ageless Strength & Performance

Strength & Conditioning, Mobility, Functional Fitness, General Fitness, Functional Training
Coach
Steven Mathis

Whether 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.

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Increase Mobility
Increasing your mobility can transform how you move and feel every day. By enhancing your flexibility and range of motion, you can reduce the demands on your low back.
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Strengthen New Ranges of Motion
Teaching your body that you value positions by working into and strengthening them can provide new levels of confidence.
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Reduce the Risk of Recurring Injuries
Increasing your mobility and strength helps reduce the risk of injury. When you move freely and without restriction, you reduce the risk of injury.
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Increase Performance
Increasing your core strength directly boosts your performance by allowing you to move more efficiently and with greater ease. You'll be able to perform exercises, participate in sports, and enjoy everyday activities with better technique, power, and coordination.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
5 days of training, 1 mobility/recovery day, and 1 day of education each week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Each day and movement has detailed notes and substitutions for minimal equipment.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Training is delivered to the palm of your hand, everywhere you go!
Equipment
Required
Foam Roller // Therabands or similar // Lacrosse Ball or similar // Light KBs or DBs
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Sample Week
Week 1 of 12-week program
Sunday
Start Here & Ankle Dorsiflexion (toes toward shin) + Lateral Hip Strength

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

Monday
Hip Flexion (squat) + Glute Strength

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

Tuesday
Thoracic Spine Mobility + Rotational Strength

A

SMR T-Spine

1 x 2:00

B

Prone Y's on Floor

3 x 10

C

Standing Band Chops

3 x 24

Wednesday
Hip Flexion (hinge) + Hinge Strength

A

SMR Glutes

1 x 4:00

B

Pigeon Pulse

1 x 2:00

C

DB RDL

3 x 10

Thursday
Hip Extension + Anterior Core Strength

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

Friday
Follow-Along Mobility Routine

Circuit

A

Complete the follow along mobility routine.

Saturday
Core Stability and Its Impact on Back Pain
Coach
coach-avatar 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.

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Start Living Now!

Decrease or eliminate back pain and enjoy the benefit in every area of life... work, hobbies, and gym!

Get Ageless Back
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FAQs
How long is the Ageless Back program?
The program lasts 12 weeks, with 5 training sessions, 1 mobility/recovery day, and 1 educational sessions per week. The training sessions are short—just 10-15 minutes each—making it easy to fit into your schedule.
Do I need any special equipment?
The program uses self-myofascial release (SMR) techniques, stretching, and strengthening exercises. For SMR, you may need a foam roller or similar tool. The strengthening movements will require therabands (similar) and light Kbs/DBs.
What if I am a beginner?
Don't worry... there is no prior experience required! This program is designed for people of all fitness levels. Whether you're a newbie or an experienced athlete, the program provides the education and tools you need to decrease back pain.
What if I miss a day?
If you miss a day, don’t worry! Just pick up where you left off. Consistency is important, but life happens. If you feel like you need extra time or a slower pace, feel free to adjust the program to fit your needs. Remember, you have lifetime access.
What is the benefit of the educational days?
The educational days provide valuable insights into the why you have back pain and how to eliminate it forever. They will help you better understand why the methods work and how to implement them for maximum benefit. This knowledge can help you sustain and improve your mobility over time.
The Proof
verified-athlete-avatar 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. "

verified-athlete-avatar Steve R.

Professional

Verified Athlete

"He knows how to build a strong and durable athlete, regardless of age or ability!"

verified-athlete-avatar 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."

Ageless Back