The DB3 Disc Reset program is designed to give you the reset you need while maintaining a fit lifestyle. It features 2 different days of training to be done 2 days a week to get you back stronger than ever. The training in Disc Reset is pre-programed for (3) 30 day blocks that build on each other as you complete them. Purchasing Disc Reset gives you lifetime access to a 90 day program designed to blend rehab and fitness.
A1
Side Lying T-Spine Rotation - Across Chest
2 x 10
A2
Loose Hip Wipers
2 x 10
A3
1/2 Kneeling KB Hip Rock
2 x 10
B1
Side Bridge -DB3
3 x 8
B2
Incline Mountain Climber
3 x 0:30
C1
Glute Bridge - DB3
3 x 10
C2
ALT Quadruped Bird Dogs
3 x 8
D1
1/2 Kneeling Single Arm Band Chest Press
3 x 6
D2
Standing Alternating Band Row
3 x 10
D3
Split Lunge + Hold
3 x 30
A1
90 90 Hip Sit Holds
2 x 30
A2
1/2 Kneeling Hip Tilts
2 x 10
A3
Foam Roller Thoracic Extension
2 x 10
B1
Supine ALT Dying Bug
3 x 8
B2
DB Marching
3 x 8
C1
Supine Glute Bridge + Sandbag Press
3 x 10
C2
Alternating Leg Lower + Floor Press
3 x 8
D1
Standing Cable Pallof Press
3 x 6
D2
Standing SA Cable Rear Fly
3 x 10
D3
Bodyweight Step-Up + Knee Drive (LOW BOX)
3 x 8
A1
Side Lying T-Spine Rotation - Across Chest
2 x 10
A2
Loose Hip Wipers
2 x 10
A3
1/2 Kneeling KB Hip Rock
2 x 10
B1
Side Bridge -DB3
3 x 8
B2
Incline Mountain Climber
3 x 0:30
C1
Glute Bridge - DB3
3 x 10
C2
ALT Quadruped Bird Dogs
3 x 8
D1
1/2 Kneeling Single Arm Band Chest Press
3 x 6
D2
Standing Alternating Band Row
3 x 10
D3
Split Lunge + Hold
3 x 30
A1
90 90 Hip Sit Holds
2 x 30
A2
1/2 Kneeling Hip Tilts
2 x 10
A3
Foam Roller Thoracic Extension
2 x 10
B1
Supine ALT Dying Bug
3 x 8
B2
DB Marching
3 x 8
C1
Supine Glute Bridge + Sandbag Press
3 x 10
C2
Alternating Leg Lower + Floor Press
3 x 8
D1
Standing Cable Pallof Press
3 x 6
D2
Standing SA Cable Rear Fly
3 x 10
D3
Bodyweight Step-Up + Knee Drive (LOW BOX)
3 x 8
Chris is the founder of DB3 Fitness Systems and comes to you with 12 years of experience coaching athletes and people of all ages, backgrounds, and fitness levels. His background is in Kinesiology with a Masters Degree in Athletic Training offering him a unique look at how the body works together. His goal is to educate and empower, while developing resilient people built for life.