The back program

This 12-week training cycle is built to help you move with confidence and strength. With three 45-minute sessions per week, you’ll follow a structured program that can be done at home or in the gym—no guesswork, no fluff. Every exercise is demonstrated with clear video guidance, and the program is divided into two phases: a Foundation Phase to build technique and confidence, followed by a Building Phase focused on developing strength and resilience. Whether you’re just starting rehab or looking to prevent future flare-ups, this is a clear, clinically informed path forward.