A 12-WEEK COURSE WITH CHRIS CHERRY, AEP
Back to Lifting takes you from a cranky lower back to lifting with a barbell again. Three phases, 35 coached video lessons, and a checkpoint before every step up.
Founding price: $97 AUD for the first 20 people. One payment.
You train, your back flares, you rest. It settles, you start again, and round it comes.
You've been told to stretch more or strengthen your core, and nothing has changed.
You skip deadlifts and go light on squats, because you don't trust your back under load.
You don't need to stop training. You need a plan that builds you back up in the right order.
PHASE 1 · WEEKS 1–6
Calm things down and rebuild control with mobility work, the big three, and learning to hinge and squat again.
PHASE 2 · WEEKS 7–9
The weights come back: goblet squats, kettlebell deadlifts, lunges, rows, presses and carries.
PHASE 3 · WEEKS 10–12
Front and back squats, barbell RDLs, and deadlifts from the floor.
You move up when you pass the checkpoint, not when the calendar says so. A 2-minute self-check tells you which phase to start in.
I'm Chris Cherry, an Accredited Exercise Physiologist and strength and conditioning coach. These are the same progressions I use with my own clients.
Less than half the cost of one month of coaching, for a full 12-week path.
Founding price for the first 20 people, then $127.
Phase 1 can be done at home with a massage ball or roller, a light band, and a bench or sturdy chair. Phases 2 and 3 need weights: kettlebells or dumbbells first, then a barbell and rack.
Usually, yes. The 2-minute self-check tells you which phase to start in, and the pain rule tells you how much discomfort is acceptable while you rebuild. If you have numbness, leg weakness, bladder or bowel changes, or pain that started after a fall or accident, see a health professional before you start.
No. Back to Lifting is general exercise education. It is not a diagnosis or a treatment plan, and it doesn't replace being assessed by a health professional.
Do the self-check, start in the right phase, and build from there.
Back to Lifting is general exercise education. It is not a diagnosis or a treatment plan, and it doesn't replace being assessed by a health professional.