Paragon Method Bulletproof Your Back Program
Paragon Physio & Performance
A strong back isn’t just about power—it’s about protection. Whether you’re a golfer, lifter, or active adult, low back discomfort can derail your performance fast. This program was built to change that.
The Bulletproof Your Back Program is a three-day-per-week, 30–40 minute plan designed to improve core stability, hip mobility, and spinal resilience. You’ll progress through a blend of mobility drills, anti-rotation core work, and strength-based movements that reinforce the foundation of your entire kinetic chain.
Built around the Paragon Method principles of Prime → Progress → Perform, this program helps you rebuild your foundation, move more efficiently, and perform without hesitation.
A1
Banded Cat Cow
3 x 10
A2
Band-assisted T-spine Rotation
3 x 12
A3
Banded Lateral Hip Mobilization
3 x 60
B1
SB Deadbug
3 x 10
B2
90/90 Band-assisted Hip Internal Rotation
3 x 10
B3
Quadruped Hip Extension (Knee flexed)
3 x 15
C
DNS Star
3 x 8
A1
Banded Cat Cow
3 x 10
A2
Band-assisted T-spine Rotation
3 x 12
A3
Banded Lateral Hip Mobilization
3 x 60
B1
SB Deadbug
3 x 10
B2
90/90 Band-assisted Hip Internal Rotation
3 x 10
B3
Quadruped Hip Extension (Knee flexed)
3 x 15
C
DNS Star
3 x 8
A1
Banded Cat Cow
3 x 10
A2
Band-assisted T-spine Rotation
3 x 12
A3
Banded Lateral Hip Mobilization
3 x 60
B1
SB Deadbug
3 x 10
B2
90/90 Band-assisted Hip Internal Rotation
3 x 10
B3
Quadruped Hip Extension (Knee flexed)
3 x 15
C
DNS Star
3 x 8
Dr. Chris O'Neal
Dr. Chris O’Neal, PT, DPT, is a sports medicine professional with experience on the PGA TOUR and USAW Sports Medicine teams. He specializes in performance, rehab, and injury prevention, helping athletes and active adults move better, recover faster, and stay strong.
This program is for general education and fitness only. It is not medical advice. Consult a healthcare professional before starting. Participate at your own risk.
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