Lower Back + Core Rehab | Weeks 03-04

PROGRAM STAGE PRE-REQUISITES

1) You must have reasonably good core activation awareness and control by now, being able to separate your breathing from bracing and no breath-holding every-time you do an exercise.
2) You know where neutral spine is and can hold this with all previous exercises correctly.
3) Able to activate and switch on your glutes in such exercises as clams and prone glute raises.
4) You have completed the required volume of exercises in Weeks 1-2.

Program Instructions

This 2 week block now changes in amount of days - Set A goes down to 3 days a week and now focuses on you being able to hold a neutral spine and do static core muscle work whilst you move your arms and legs, as well as glute and hip extension movements. The Set A exercises are mostly low level inner core work and glutes. As in Set B, we introduce more outer core spinal muscle work as well as squatting and lunging movements and hip stability work. This theme then runs through the rest of the program where Set A is lower level inner core work (that gets harder of course) and the Set B is more outer core and harder endurance core exercises with functional movement pattern work such as squatting and lifting.

Special Notes
Remember you don't have to complete the 2 weeks in 2 weeks, you can take longer if needed and stay on this two week block until you are stronger and can move to harder exercises in week 5-6. The next 'Physio check-in' is at the next stage (week 5-6).

Jump to an exercise section


WEEK SPECIFIC VIDEOS


REHAB EXERCISES | Set A

1
x / day
3
x / week
Exercise 1
2 Sets x 8-10 Reps both sides
Exercise 5
2 Sets x 8-10 Reps both sides

REHAB EXERCISES | Set B

1
x / day
2
x / week