Disc Reset

DB3 Fitness Systems

Coach
Chris Reed

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.

$49
Get Disc Reset
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Rehab your back the right way
These exercises are tried and true to get your disc back to where it needs to be. The program is the brain child of a collaboration between DB3 and Casey Johnston, D.C. to ensure each exercise puts your body in the best position to heal and get stronger.
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Connection to Fitness Professionals
While on this program you will have access to DB3 Founder Chris Reed to check form and answer any questions that come up.
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One low price, access for life.
By purchasing this program, you will have access to the 60+ exercises designed to rehab your back for life. These exercises are great for anytime you feel you need a reset.
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 4 days per week
4 Training Days with a blend of rehab and fitness designed to get you back stronger than ever!
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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, know you better, and keep you going longer, all through an app.
Equipment
Required
Exercise Bands ($20-30)
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Sample Week
Week 1 of 12-week program
Monday
Phase 1 - 1-30- Day 1

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

Tuesday
Phase 1 - 1-30- Day 2

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

Thursday
Phase 1 - 1-30- Day 3
Thursday
Phase 1 - 1-30- Day 1

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

Friday
Phase 1 - 1-30- Day 2

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

Coach
More from DB3 Fitness Systems
coach-avatar Chris Reed

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.

FAQs
How long is the program?
This program is split into (3) 4- week programs. Each program builds on the last and re-introduces you back into the fitness world
Do I pay monthly?
You will receive all 90 days for one price of $49 and have access to the entire program for life!
What happens if I get through 90 days and want more training?
If you love the training (we think you will), when you are ready we can have you signed up for any of our continuous or 1 on 1 coaching plans. You can browse them at www.db3fitness.com

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