Program Overview


  Detailed 8 week, 3-stage layout
  Over 45 lumbar spine + SIJ exercises
  50+ instruction and rehab videos
  Week-specific educational videos
  12 month full program access
  FREE exercise + video library access
  One-time payment only



  Reduced lumbar spine movement
  Stiff + tight back + hip muscles
  Flexibility + neural tension problems
  Painful + tight muscle trigger points
  Poor mobility in the sacro-iliac joints

This 8 week program is for people looking for the most effective mobility exercises to improve their lumbar spine (lower back) mobility, spinal and sacro-iliac jont (SIJ) movement, along with tackling chronic flexibility problems in all the major back and hip muscle groups and lower limb neural tension. This program is a progressive collection of exercises with weekly instruction that people can use in their personal 'health toolbox for life' to improve and maintain overall lumbar spine mobility in the long term. It is also for people who are struggling with certain tight or painful areas, as well as runners, gym junkies, office workers, labourers or the weekend warrior who needs a structured program of correct mobility exercises to complement their training routine.

This program works for both the type of person who is very tight, doesn't stretch much and has problems or dysfunctions from a lack of movement and mobility, AS WELL as the hypermobile type or acomplished yogi looking for a regular regime of quality clinical exercises to stick to. This program can also help assist the athlete improve their performance in training and sport.


The program is split into 3 stages, with the first two stages being three weeks in duration and the 3rd stage being two weeks duration. Throughout the program there is a prescribed and structured regime of mobility exercises, which increase in difficulty at each stage. The program has between 8-9 mobility exercises per day, covering joint mobilisation stretches, trigger point ball release, foam roller work and muscle stretching. There are 16-17 exercises per stage to cover, but they are split into 2 sets. The first set in each week focuses mostly on the lumbar spine region and the second set on the SIJ, hip and neural tension. Each stage has a lot of work to cover as it is designed to get maximum results in 8 weeks, however you can choose to go more slowly through the program if needed.

Program Stages

  Stage One: Weeks 1-3
  Stage Two: Weeks 4-6
  Stage Three: Weeks 7-8


To enter this program you must:

   Have minimal pain and/or symptoms that are not constant in your lumbar spine, sciatic nerve distribution, hip or sacro-iliac joint regions;

   Consult your Physiotherapist and/or Physician before you commence this program if you have constant pain, inflammation or an injury that is undiagnosed, and;

   Have no pain referral into the leg(s), no pins and needles (parathesiae) in the leg(s), and no numbness (anaesthesiae) in the leg(s).