Low Back Program: Level 2

Back to Lifting. The 6-week program I use to take clients from a settled back to regular strength training.

What you'll get:

• Three strength days a week: squat, hinge, push, pull and carry rebuilt with kettlebells and dumbbells (weeks 1–3)
• A staged return to the barbell (weeks 4–6): back squat, front squat, deadlift and RDL
• Single-leg, carry and anti-rotation work to build capacity around your spine
• An 18-step warm-up for every strength day
• Three core days a week, a daily walking plan, a safety page and a 6-week tracker

What you need: a gym with kettlebells or dumbbells, a bench or box, a TRX or rings, a landmine or barbell, and from week 4 a barbell and rack.

Instant PDF download. Haven't done Level 1? Start there if your back is still flaring.

General education, not individual medical advice. If you have pain, an injury or a health condition, see your GP or an Accredited Exercise Physiologist first.