LOWER BACK RESET PROGRAM

 
 

PROGRAM OVERVIEW

PROGRAM OVERVIEW: Welcome to The Lower Back Reset Program! This program will guide you through targeted mobility and strengthening that will help support the lower back and improve its function.

FOCUS: This program is designed to help you recover from a lower back strain injury that is either acute or chronic. Please know that this program is designed for someone who is experiencing lower back back without any neurological symptoms. Neurological symptoms are classified as burning, numbness, tingling, or weakness in the leg or foot. If you are experiencing these symptoms, please consult a sport injury professional like a physical therapist or sports chiropractor for guidance.

PROGRAM STRUCTURE: 8 Phases - You will perform each phase for at least 1 week prior to moving on to the next phase. Follow our guidelines in each phase to know when you are ready to progress to the next phase.

SESSION STRUCTURE: The mobility & exercise sessions are to be repeated multiple times (3-4) throughout a given week on non-consecutive days. One full session should take you approximately 30-40min to complete.

EQUIPMENT: Foam Roller, Miniband, Long Exercise Band(s), Dumbbells (light / medium / heavy)

This program is for educational purposes only. You should consult your physician prior to engaging in this program.

PHASE 1

  • 1 ROUND:
    1) Supine Deep Breathing x 2min
    2) Pelvic Rocking x 45 sec
    3) Supine Clamshell x 45 sec
    4) Supine Windshield Transfers x 45 sec
    5) Fig. 4 Stretch x 45 sec each
    6) Supine Hamstring Stretch x 45 sec each

  • 2 ROUNDS:
    1) Prone Deep Breathing x 60 sec
    2) Prone Press Ups x 60 sec

PHASE 2

  • 1 ROUND:
    1) Glute Foam Rolling x 60 sec each
    2) Hamstring Foam Rolling x 60 sec each
    3) Quad / TFL Foam Rolling x 60 sec each

  • 1 ROUND:
    1) 1/2 Kneeling Hip Flexor Stretch x 45 sec each
    2) Cat Cow x 60 sec
    3) Prone Press-ups x 60 sec

  • 2 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Pelvic Clock x 50 sec
    min 2) Deadbug Hold x 30-50 sec
    min 3) Supine Banded Clam x 30-50 sec
    min 4) Glute Bridge x 30-50 sec
    min 5) Supine Hamstring Stretch x 25 sec each

PHASE 3

  • 1 ROUND:
    1) Glute Foam Rolling x 60 sec each
    2) Adductor Foam Rolling x 60 sec each
    3) Quad Foam Rolling x 60 sec each

  • 1 ROUND:
    1) Cat Cow x 60 sec
    2) Quad. Rock x 60 sec
    3) Kneeling Adductor Stretch x 45 sec each

  • 2 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Deadbug Bicycle REACH x 30-50 sec
    min 2) Fig 4 Bridge x 25 sec each
    min 3) Side Bridge Pulse x 25 sec each
    min 4) Child’s Pose Lat Stretch x 30-50 sec
    min 5) Quad. Kickback x 25 sec each

PHASE 4

  • 1 ROUND:
    1) Glute Foam Rolling x 60s ea
    2) Lat Foam Rolling x 60s ea
    3) Adductor Foam Rolling x 60s ea
    4) Quad Foam Rolling x 60s ea

  • 1 ROUND:
    1) Cat/Cow x 60s
    2) Adductor Rock x 60s ea
    3) 9090 Hip Stretch x 60s ea
    4) 9090 Quad Stretch x 60s

  • 2 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Deadbug Alt. Reach x 30-50 sec
    min 2) Pulsing Bridge (banded) x 30-50 sec
    min 3) Side Bridge Hold x 25 sec each
    min 4) Bird Dog x 25 sec each
    min 5) Hinge + Reach x 30-50 sec

PHASE 5

  • 1 ROUND:
    1) Glute Foam Rolling x 60 sec each
    2) Lats Foam Rolling x 60 sec each
    3) Quad / TFL Foam Rolling x 60 sec each
    4) Adductor Foam Rolling x 60 sec each

  • 1 ROUND:
    1) Cat/Cow x 60 sec
    2) Couch stretch x 60 sec each
    3) Pigeon stretch x 60 sec each
    4) Supported Kneeling Hamstring x 60 sec each

  • 2 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Deadbug Ipsi. Reach x 30-50 sec
    min 2) Side Bridge + Abduction x 25 sec each
    min 3) Downdog + Plank x 30-50 sec
    min 4) Air Squats x 30-50 sec
    min 5) Hinge + Reach x 30-50 sec

PHASE 6

  • 1 ROUND:
    1) Mid Back Foam Rolling x 60 sec
    2) Adductors Foam Rolling x 60 sec each
    3) Quad / TFL Foam Rolling x 60 sec each
    4) Glute Foam Rolling x 60 sec each

  • 1 ROUND:
    1) Cat/Cow x 60 sec
    2) Couch stretch x 60 sec each
    3) Worlds Greatest x 60 sec each

  • 2 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    min 1) Split Squat Hold x 25 sec each
    min 2) Side Plank x 25 sec each
    min 3) 1-leg Bridge Hold x 25 sec each
    min 4) Hinge + Reach x 30-50 sec
    min 5) Bear Hold x 30-50 sec

PHASE 7

  • 1 ROUND:
    1) Thoracic Spine Foam Rolling x 60 sec
    2) Glute Foam Rolling x 60 sec each
    3) Quad Foam Rolling x 60 sec each
    4) Adductor Foam Rolling x 60 sec each

  • 1 ROUND:
    1) Cat Cow x 60 sec
    2) Couch Stretch x 60 sec
    3) Inchworms x 60 sec

  • 2 ROUNDS:
    1) 1-leg RDL x 30 sec each
    2) Miniband Side Steps x 50 sec
    3) Shoulder Taps x 30-50 sec
    4) Bridge Complex x 30-50 sec
    5) Split Squat x 30 sec each

PHASE 8

  • 1 ROUND:
    1) Thoracic Spine Foam Rolling x 60 sec
    2) Glute Foam Rolling x 60 sec each
    3) Quads Foam Rolling x 60 sec each
    4) Adductor Foam Rolling x 60 sec each

  • 1 ROUND:
    1) Cat Cow x 60 sec
    2) Split Stance OH Reach x 60 sec each
    3) Inchworm to World’s Greatest x 60 sec

  • 2 ROUNDS:
    1) Sumo DL x 5-8
    2) Offset Farmer Carry x 30 sec each
    3) Banded AR Press x 30 sec each
    4) Goblet Split Squats x 5-8 each