Blackstone Valley Physical Therapy

Coach
Matthew Styf

Looking to return to what you enjoy following reducing your back pain? This 12-week program will help you gain strength and return to your active lifestyle. This program is put together by Physical Therapist and Strength coach with the idea of helping you progress your fitness and load tolerance. 

This program should be started following the completion of a successful rehab or with clearance from your healthcare provider. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
$120
Get Returning from Back pain
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Increased Strength
Gain strength to assist with participating in your desired activities
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Increased mobility
Improved Mobility to decrease the risk of compensation that occurs through the lower back
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Confidence
Improve you self confidence through returning or starting to weight lift following injury
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Return to your desired hobbies
We train to enjoy life and by gaining strength, mobility, confidence you can return to your hobbies and enjoy life
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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Delivered through TrainHeroic
Stop Sweating over a lifeless PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Resistance bandsDumbbells 5lbs and upKettlebells 25lbs or greaterPullup barTRX or suspension trainerBarbell and platesSquat rack
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Sample Week
Week 1 of 12-week program
Sunday
Workout A

A1

Foam rolling quads

1 x 20

A2

Foam roll Hamstrings

1 x 20

A3

Foam roll Calves

1 x 20

A4

Foam Rolling Thoracic Spine

1 x 20

B1

World's greatest Stretch

1 x 10

B2

Downward Dog

1 x 8

B3

Adductor Rock back with T-spine rotation

1 x 16

B4

Standing Band Pull apart

1 x 20

C1

DB Split squat

3 x 16

C2

Half kneeling Lat pull down

3 x 16

C3

Plank

3 x 3 @ 20

D1

DB RDL

4 x 6

D2

Half kneeling DB press

4 x 12

D3

Banded Pallof Press

4 x 20

E1

Side-lying Clamshell

3 x 30

E2

Bird Dog (1)

3 x 20

E3

Single Leg bridge

3 x 20 @ 2

Wednesday
Workout B

A1

Foam rolling quads

1 x 20

A2

Foam roll Hamstrings

1 x 20

A3

Foam roll Calves

1 x 2

A4

Foam Rolling Thoracic Spine

1 x 20

B1

World's greatest Stretch

1 x 10

B2

Downward Dog

1 x 8

B3

Adductor Rock back with T-spine rotation

1 x 16

B4

Standing Band Pull apart

1 x 20

C1

DB Reverse Lunge

3 x 12

C2

1-Arm DB Row

3 x 16

C3

Isometric Crawl holds

3 x 3 @ 15

D1

Rack Pull

3 x 6

D2

Bent Knee Neutral Grip Floor PRess

3 x 6

D3

Dead bug with iso hip flexion

3 x 16

E1

Goblet Squat

3 x 8

E2

Suitcase march

3 x 30

E3

Sidesteps

3 x 20

Friday
Workout A

A1

Foam rolling quads

1 x 20

A2

Foam roll Hamstrings

1 x 20

A3

Foam roll Calves

1 x 20

A4

Foam Rolling Thoracic Spine

1 x 20

B1

World's greatest Stretch

1 x 10

B2

Downward Dog

1 x 8

B3

Adductor Rock back with T-spine rotation

1 x 16

B4

Standing Band Pull apart

1 x 20

C1

DB Split squat

3 x 16

C2

Half kneeling Lat pull down

3 x 16

C3

Plank

3 x 3 @ 20

D1

DB RDL

4 x 6

D2

Half kneeling DB press

4 x 12

D3

Banded Pallof Press

4 x 20

E1

Side-lying Clamshell

3 x 30

E2

Bird Dog (1)

3 x 20

E3

Single Leg bridge

3 x 20 @ 2

Coach
More from Blackstone Valley Physical Therapy
coach-avatar Matthew Styf

More from Blackstone Valley Physical Therapy

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Returning from Back pain
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