MDRx Back

Mobility-Doc

Strength & Conditioning, Functional Fitness, Mobility

Coaches

Dr. John Giacalone and Dr. Chloe Costigan

If you’re looking for a bit more than standard maintenance or prevention for your back pain, MDRx Back is your solution. This 4-week program takes you through spine and core exercises to improve the mobility, stability, and strength of your back. Don’t ignore your nagging backache — get started today.

$15

Get MDRx Back

Prevention

Stop the issue before it starts

Progression

Increasingly challenge yourself as you continue to improve your mobility, stability, and strength

Profit

Don't lose any down time - depending on the severity of your issue, these exercises can be done with your other workouts

Features

Access to your coaches

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

Programming 3 days per week

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

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 coaches and team will push you harder, know you better, and keep you going longer through an app.

Equipment

Required

dumbells // kettlebells

Sample Week

Week 1 of 4-week program

Sunday

MD Rx Back: Cycle 1 Wk 1 Core Day

Brettzel 1.0 (quad stretch)

3 x 50

Crab Rock

3 x 50

Single leg plank

3 x 50

Scissor Ab

4 x 40

Tuesday

MD Rx Back: Cycle 1 Wk 1 Lower Body

Dynamic Low Lunge Hamstring stretch (MoveRight)

3 x 50

elbow press glute bridge march

3 x 50

Isometric Lunge

3 x 50

Goblet Lunges

4 x 60

Thursday

MD Rx Back: Cycle 1 Wk 1 Back

Quadruped Thoracic Rotations (Hand on Neck)

3 x 50

Plank Circles

3 x 50

Single Arm DB Reverse Fly

3 x 50

DB RDL

4 x 60

Coaches

More from Mobility-Doc

Dr. John Giacalone

Coaching groups and individuals at various levels ranging from PT classes to national-level Olympic weightlifting, Dr. John loves working with specialized athletes to unlock their fullest potential. When he isn’t coaching MDFit classes, he is taking it as a member.

Dr. Chloe Costigan

A former D1 distance athlete turned PT, Dr. Chloe is passionate about empowering through education on proper body mechanics. Her passion project Mobility-Doc does Yoga does just that by combining functional movement to improve your yoga practice. She both coaches and regularly contributes to the MD Fit program.