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Lower Back Strength 12 Week Rehab Strength Building Program

Scope Sports Injury & Exercise Clinic

Coach
Daniel Rothenberg

This 12 week program is the foundations of what we use in our clinic helping everyday athletes recover and rebuild from their back pain. Our programs are simple and structured in a way that helps our clients build strength in a sustainable way.

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Program Designed By A Rehab Specialist
This program is designed by a Sports Chiro and S&C coach who specializes in helping athletes with back pain. The approach has seen hundreds of clients succeed in their recovery and return to training. It is aimed at slow and sustainable strength and mobilty improvements.
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Clear & Easy To Follow Videos
our exercises are clear and simple to follow. They are made with the viewer in mind.
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Enhance Mobility & Glute Activation
This program is also designed to help ensure you improve your mobility at the hips, spine and hamstrings to improve your quality of movement and reduce feelings of stiffness. We also aim to help enhance deep engagement of the glutes and core.
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Rebuild Your Deadlift & Squats
The primary lower body exercises are squats and deadlifts. This program specifically builds your deadlifts and squat ability so you feel confidenct under the bar in the gym going forward
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Get Ongoing Support
We want to help support you as much as possible and hope you send us through videos for technique feedback and general guidance.
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 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 harder, know you better, and keep you going longer, athrough an app.
Equipment
Required
Barbell/Dumbells // Loop Bands // Power bands // Pull up bar // General gym equipment
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

cobra stretch

2 x 8

A2

Cat Stretch (s)

2 x 8

A3

Windscreen Wipers

2 x 10

B

Side Lying Hip Abduction Options

3 x 6

C

Hip Hinge (s)

3 x 8

D

Bodyweight Hip Thrust

3 x 10

E

Push Up Option

3 x 8

F

Deadbug - how to

3 x 10

G1

Supine Glute Stretch

2 x 1 @ 0:30

G2

Puppy Dog Stretch

2 x 1 @ 0:45

G3

Posterior Chain Mobility

2 x 6

Tuesday
Week 1 Day 3

A1

Quadruped Rocks & Circles

2 x 8

A2

Kneeling Cat Stretch

2 x 8

A3

1/2 Kneeling Thoracic Book Opener

2 x 6

B

Banded Standing March

3 x 8 @ 2

C

Goblet Squat (S)

3 x 8 @ 1

D

Ring Rows

3 x 8

E

Dumbell Lateral Tilt

3 x 8

F1

Couch Stretch - Scope

2 x 10 @ 2

F2

piriformis stretch

2 x 0:30

F3

Adductor Butterfly Stretch

2 x 0:45

Thursday
Week 1 Day 5

A1

cobra stretch

2 x 8

A2

Cat Stretch (s)

2 x 8

A3

Windscreen Wipers

2 x 10

B

Side Lying Hip Abduction Options

3 x 6

C

Golfers Hip Hinge

3 x 6

D

Bodyweight Hip Thrust

3 x 10

E

Push Up Option

3 x 8

F

Deadbug - how to

3 x 10

G1

Supine Glute Stretch

2 x 1 @ 0:30

G2

Puppy Dog Stretch

2 x 1 @ 0:45

G3

Posterior Chain Mobility

2 x 6

Coach
coach-avatar Daniel Rothenberg

Daniel is a Sports Chiropractor and S&C coach who specializes in helping athletes and the active population who suffer with lower back pain make return to their sport/training without pain

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Regain Your Lower Back Confidence

Dont be held back by your lower back injuries. Build your strength, improve your mobility and find your confidence so you ca get back doing what you love most.

Get Lower Back Strength 12 Week Rehab Strength Building Program
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FAQs
Can I Do This From Home
This program is designed for the gym. While we dont use any machines there are some requirements that a typical commercial gym would have.
Can I ask questions or get technique feedback from Dan
Yes. We love feedback and want to engage and support you as much as we can.
Is this program designed for people currently with back pain?
This program is more for those with mild pain but who can still train. Or for those who have had a history of back pain and want a program to specifically build it back up.
How long are the sessions?
Each session follows a similar structure and should take between 30-45 minutes.
The Proof
verified-athlete-avatar Ben

Ex National Level Sprinter

Verified Athlete

"Back 2 My Best After Rebuilding Through The Rehab Program"

verified-athlete-avatar Rodney

Masters Olympic Weightlifter

Verified Athlete

"Now lifting at masters level weightlifting after a debilitating back injury"

verified-athlete-avatar Kirra

Ex Sprinter and Current Crossfitter

Verified Athlete

"Feeling strong and confident!"

verified-athlete-avatar Adam

Military

Verified Athlete

"Swinging kettlebells and training Jiu Jitsu after back surgery!"

Lower Back Strength 12 Week Rehab Strength Building Program