Outlive Performance Physical Therapy

Functional Fitness, Triathlon, Marathon, Olympic Lifting, Bodybuilding, Powerlifting, Weightlifting, Strength & Conditioning
Corey Southers

This is a 12-week program designed to improve strength in unilateral, rotational, and lateral planes in order to improve functional midline/core stability, resilience and performance while performing main lifts such as deadlifts, bench press, squats, Olympic lifts, explosive power, and other compound movements.  Most traditional programs tend to overlook this type of work, which is essential in continued progress and not hitting a plateau with your training.  

I put this program together to hit on a lot of the high points that I see as a consistent struggle in the weightlifters that I work with in my practice as a physical therapist.

It is designed to be performed at the end of your strength workouts - or on "accessory" days in between the days that you would focus on your more complex lifts.  The goal is for this work to take no more than 15 minutes - but it should be approached just like a true strength training workout with difficult loads used for the task at hand.

The ultimate goal is for this program to serve as a performance enhancement program for compound movements while also serving as an injury prevention program.  It will help to improve resistance to injury in your back and ultimately throughout the body as you will become accustomed to loading the body in a variety of directions.

3 sessions per week
Must use App app to view and log training
Program Training
Barbell & PlatesKettlebellsCable machine/bandsBenchMedicine ball/Slam ball
sample week banner image
Sample Week
Week 1 of 12-week program
Week 1 Day 1


Bulletproof Your Back Bracing Basics


Turkish Sit Up.

5 x 5


Suitcase Carry.

5 x 150

Week 1 Day 3


Split Stance Paloff Iso Hold

5 x 0:20


Bear Crawl Pull Through.

5 x 30

Week 1 Day 5


Kettlebell Windmill.

5 x 6


Adductor Plank

5 x 0:20

Bulletproof Your Back