MOPs n MOEs
Rehab and fitness are often mutually exclusive: athletes either focus solely on the rehab or neglect the pain and push through. After years of working with athletes and military personnel, John created this progressive hybrid training program coupled with mobility, stability, and power training exercises to improve functional performance and low back pain at the same time!
The Low Back Pain Masterplan 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.
No longer will you need to find an extra 20 minutes for rehab. The Masterplan seamlessly integrates a full cardio and lifting program combined with low back-specific training. Each week builds from the previous week utilizing evidence-based approaches such as autoregulation and progressive overload.
My ultimate goals from the Masterplan for you: lift heavy, run fast, feel better.
Features6 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
C1
Hack Squat
4 x 5
C2
Supermans
3 x 12
D1
Incline DB Bench Press
3 x 8
D2
KB Gorilla Row
3 x 12
E1
Single Leg RDL
2 x 8
E2
Side Lying Thoracic Rotation
2 x 30
E3
Plate Front Raise
2 x 15
E4
Medicine Ball Jefferson Curls
2 x 10
Low-Impact Prep Drill A
A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters inchworms -10 meters high knees
B
Low-Impact Zone 2
3 x 15:00
Foam Rolling Circuit
C
90 sec per location: -Quads -Glutes -Lats -Thoracic extension
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
C1
Bench Press
4 x 5
C2
Banded Single Arm Lat Pulldown
4 x 12
D1
Split Squat
3 x 8
D2
Dead Bug
3 x 15
E1
Med Ball Rotational Throw
2 x 8
E2
Landmine Anti-Rotation
2 x 12
E3
1/2 Turkish Get Up
2 x 5
E4
Diamond Push-Up
2 x 15
Prep
A
Functional Prep 1
4-5 Rounds @ cruise pace 1:00 steady state cardio (your choice) :30s Standing Straight Leg Hold/side 5x Single Leg 1/2 Eagle/side :30s Plank Shoulder Taps 5x DB Windmill/side
B
Sled Matrix
1 x 90 @ 15:00
C
Low-Impact Zone 2
1 x 20:00
Farmer's Circuit
D
AMRAP in 15 minutes: Farmer's Carry: down and back Single Arm Farmer's Carry: down & back Plank for 30 seconds Front Rack Carry: down & back Double Leg Glute Bridge: 30 seconds
Recovery
E
Foam Rolling Cool-Down
60 seconds for each side: -Glutes -Quads -Hamstrings -Calves -Thoracic Spine
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
C1
Hex Bar Deadlift
4 x 5
C2
Hollow Hold
4 x 15
D1
Seated Row
3 x 8
D2
Bottom Up KB Press
3 x 8
E1
Back Extension
2 x 15
E2
Straight Arm Pulldown
2 x 15
E3
Single Leg Calf Raise
2 x 15
E4
DB Reverse Fly
2 x 12
Low-Impact Prep Drill A
A
3 Rounds: -10 meters walking lunges with rotations -10 meters reverse walking lunges -10 meters cariocas both ways -10 meters inchworms -10 meters high knees
B
Low-Impact Zone 2
3 x 20:00
Foam Rolling Circuit
C
90 sec per location: -Quads -Glutes -Lats -Thoracic extension
