The Center of Movement
6 weeks of programming (gym access not required, Bands Recommended)
4 days per week programmed exercises
1 day per week "follow along" flow style video
1 group chat/app monitored by clinicians
6 Video Lessons on Back Pain to help you understand and overcome your pain
1 sessions per week
Must use App app to view and log training
Program Training
Deadlift Recovery Protocol
A
OPTIONAL before starting. Take 1-2 minutes and provide some self guided tissue release to the low back muscles. Don't roll over your spine or bony areas.
B1
Prone Pressups (Back Bends)
2 x 15
B2
Childs Pose Rock Back
2 x 6
B3
Childs Pose With Lateral Reach
2 x 10
B4
Sideways Foot In Front Lateral Hip Drop
2 x 10
B5
Pretzel Stretch
2 x 30
A1
Kneeling Lateral Hip Opener
2 x 10
A2
Pancake Stretch With KB
2 x 60
A3
Hip Flexor Stretch With Reach
2 x 10
A4
90/90 Transition & Reach
2 x 8
A5
Assisted Gorilla Squat
2 x 12
A1
Threading The Needle
2 x 8
A2
Kettlebell Drag Through
2 x 10
A3
Kneeling Thoracic Flexion/Extension W/ Medicine Ball
2 x 8
A4
Half Kneeling Thoracic Rotations W/ Medicine Ball
2 x 8
A5
Cross Body Stabilized Dead Bug W/ Foam Roller
2 x 10
A
Back Pain Lessons Intro
B
Lesson 1: Acute Vs. Chronic
C
Lesson 2: Injured Vs. Sensitive
D
Lesson 3: What is pain?
E
Lesson 4: Expose or Protect
F
Lesson 5: Training around pain
A1
Groin Stretch and Reach
2 x 10
A2
Thoracic Focused Cat/Cow
2 x 8
A3
Groin Stretch & Reach Standing
2 x 10
A4
Copenhagen Plank (modified)
2 x 10
A5
Half Kneeling Thoracic Rotations W/ Medicine Ball
2 x 10
A6
90/90 External Rotation Opener
2 x 10
Recovery
A
Hips and Spine - 25 Min
1. Standing Hip CAR - 5 Reps/Side, Slow and Controlled 2. Half Kneeling Hip Flexor - Forward to Lateral - 10 Reps/Side 3. Half Kneeling Adductor Rock Back - 10 Reps/Side 4. Wide Stance Bodyweight Good Morning - 15 Reps 5. Cat / Cow - 10 Reps 6. Single Leg Glute Bridge - 10 Reps/Side 7. Bodyweight Squat - 10 Reps, Slow and Controlled
