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.

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Prevention
Stop the issue before it starts
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Progression
Increasingly challenge yourself as you continue to improve your mobility, stability, and strength
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Profit
Don't lose any down time - depending on the severity of your issue, these exercises can be done with your other workouts
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 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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Sample Week
Week 1 of 4-week program
Sunday
MD Rx Back: Cycle 1 Wk 1 Core Day

A1

Brettzel 1.0 (quad stretch)

3 x 50

A2

Crab Rock

3 x 50

B

Single leg plank

3 x 50

C

Scissor Ab

4 x 40

Tuesday
MD Rx Back: Cycle 1 Wk 1 Lower Body

A1

Dynamic Low Lunge Hamstring stretch (MoveRight)

3 x 50

A2

elbow press glute bridge march

3 x 50

A3

Isometric Lunge

3 x 50

B

Goblet Lunges

4 x 60

Thursday
MD Rx Back: Cycle 1 Wk 1 Back

A1

Quadruped Thoracic Rotations (MoveRight)

3 x 50

A2

Plank Circles

3 x 50

A3

Single Arm DB Reverse Fly

3 x 50

B

DB RDL

4 x 60

Coaches
coach-avatar 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.

coach-avatar 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.

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Don't let it become a problem

Preventing an injury is easier than fixing it. Get ahead of those nagging twangs and twinges before they become something more.

Get MDRx Back
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MDRx Back