MOPs n MOEs
The low back blueprint program is specifically designed for those who are dealing with chronic low back pain but still want to lift heavy in the gym or run long distances. It is also for those needing to strengthen their low back due to the demands of their exercise regimen or job.
This 8-week program has three core principles: mobility, muscle priming, and full range of motion strengthening. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload with unique daily workouts. The program addresses not just the low back but all surrounding musculature.
Features3 sessions per week
Must use App app to view and log training
Program Training
Mobility Circuit
A
World's Greatest Stretch: 2 sets of 5 reps of 5 sec holds per rep Press Ups: 2 sets of 10 reps Prone Scorpions: 2 sets of 8 reps per side
Muscle Priming Superset
B
Deadbugs: 1 set of 10 reps per side Side Plank on Elbows: 3 sets of 10 sec holds per side Bird Dogs: 3 sets of 10 sec holds per side
C
Rack Pull
3 x 6
D1
Medicine Ball Jefferson Curls
3 x 10
D2
Supermans
3 x 3
Mobility Circuit
A
Child's Pose with Rotations: 2 sets of 10 reps per side Posterior Chain Flossing: 2 sets of 10 reps per side Standing Hip Controlled Articulations: 2 sets of 10 reps per side
Muscle Priming Superset
B
Double Deadbug: 2 sets of 10 reps Clock Drill: 1 set of 10 reps per side (note: toe tap in all directions= 1 rep) Drinking Bird: 2 sets of 10 reps per side
C
Good Morning
3 x 6
D1
Single Leg Glute Bridge
3 x 3
D2
Lying Leg Raise On Bench
3 x 10
Mobility Circuit
A
Cat Camels: 1 set of 15 reps Glute Foam Roling: 1 set of 90 sec per side Sciatic Nerve Glides: 1 set of 10 reps per side
Muscle Priming Superset
B
Paloff Press: 2 sets of 10 reps per side Standing Clamshells: 2 sets of 10 reps per side Prone Swimmers: 2 sets of 10 reps
C
Sled Push
3 x 25 @ 90 lb
D1
Suitcase Carry
3 x 25
D2
Med Ball Rotational Throw
3 x 8
