Low Back Program: The Complete 12 Weeks

Level 1 + Level 2. Settle it, then lift again.

Most back programs stop once the pain eases. This one keeps going until you're back under the bar.

What you'll get:

• Weeks 1–6, Level 1 (Settle. Stabilise. Rebuild.): core control, mobility, a daily walking plan, squat to bench, learning to hinge and lifting from the floor
• Weeks 7–12, Level 2 (Back to Lifting): squat, hinge, push, pull and carry rebuilt with kettlebells and dumbbells, then a staged return to the barbell
• An 18-step warm-up for every strength day
• Safety pages and weekly trackers

Two instant PDF downloads. $59, saving $15 on buying them separately.

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.