Content
Disclaimer3
Who We are
4
Low Back Overview
5
Program Overview
12
Phase 1
16
Phase 2
21
Phase 3
26
Phase 4
31
More Content
36
Appendix37
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
2
Disclaimer
The information presented throughout this book and/or its
accompanying books is not intended as medical advice nor is it
meant to be a substitute for medical counseling; it is intended for
entertainment purposes only. Before undertaking any information
that follows, consult with your physician to be screened appropriately
and cleared of any health concerns. There is always inherent risk
involved in undertaking any physical activity, and it is therefore highly
recommended that you obtain clearance from your physician before
beginning any new exercise regime. In performing the program(s)
created and distributed by E3 Rehab LLC, you are accepting full
responsibility for any potential risks or adverse events. Choosing to
follow the information that follows, you recognize that despite all
precautions taken by E3 Rehab LLC., there is potential risk of injury/
illness associated with the use of any of the following information and
you expressly acknowledge such risk and waive, relinquish, and release
any claim which you may have against E3 Rehab LLC. or their respective
affiliates as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of this program.
As well, there are inherent risks associated with physical activity and
exercise, as well as going to a gym, and the aforementioned individuals
are not to be held responsible should injury occur due to these factors.
If you have any questions regarding the above information, please email
us at E3Rehab@gmail.com
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
3
Who We Are
E3 Rehab is an educational platform created by three Doctors of
Physical Therapy who specialize in rehabilitation, performance, and
injury risk reduction.
Our purpose is to help empower YOU to overcome your setbacks and
crush your goals using evidence-based education.
Tony Comella
PT, DPT, CSCS
Sam Spinelli
PT, DPT, CSCS
Marc Surdyka
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
PT, DPT, OCS
4
Low Back
Overview
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
5
Robust Low Back
Benefits of a low back program
If the goal is pain reduction, the specific intervention does not appear to matter as
much as we once thought. For example, a walking program has been found to be
just as valuable for reducing pain when compared to control and stabilization based
exercises.
However, if the goal is to also increase function, mobility, control, and strength, a
comprehensive exercise program is an extremely valuable option for those with
complaints of acute or chronic low back pain.
What are the key components?
✓✓ Restore baseline range of motion and strength needed to perform basic
activities of daily living.
✓✓ Progressive strengthening of the low back, hip, thigh, and trunk muscles.
✓✓ Trunk exercises which promote high activation of various back and abdominal
muscles.
✓✓ Increase proprioception and motor control
✓✓ If desired, and once appropriate, progress to running, jumping, and other higher
level of activities such as sports.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
6
Additional Research
When comparing movement patterns of individuals with back pain to those
without, there are a few common findings:
✓✓
✓✓
✓✓
✓✓
✓✓
✓✓
No difference in static posture for the lower back and pelvic tilt
Reduced range of motion in all directions
Slower movement in all directions
More variable pattern of movement with repeated motions
Reduced proprioception of the lower back
Altered segmental lumbar flexion, with an increase in upper and decrease in
lower lumbar motion
✓✓ More motion at the knees during tasks such as squatting and jumping
Performing exercises with a focused mindset has been
found to encourage greater activation of the desired
muscles during resistance exercises.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
7
Basic Low Back Anatomy
The low back is classified as the region between our rib cage
and our pelvis. This consists of our five lumbar vertebrae,
the spinal canal and cord, and all of the soft tissue that
supports these segments.
Lumbar vertebrae have large, wide bodies that are designed
to support the weight of the upper body.
Between each lumbar vertebra is an intervertebral disc.
These play an important role in spinal movement and
provide support against compression, shear and torsion.
Behind each vertebra and intervertebal disc is the spinal canal, where our spinal cord
is housed and many of our nerves emerge. This region receives a lot of support and
protection from various structures such as ligaments and other connective tissue.
There are six functional spinal units associated with the five lumbar vertebrae: T12-L1,
L1-L2, L2-L3, L3-L4, L4-L5, L5-S1.
Each level is made up of multiple joints, allowing for motion to occur in all three
planes of motion. These motions are flexion, extension, lateral flexion and rotation.
Flexion
Extension
Rotation
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
Lateral Flexion
8
Common Low Back Pathologies
» » Non Specif ic Low Back Pain
An overwhelming majority of cases of acute and chronic lower back pain are termed
non-specific back pain. This means there is no singular structure or set of structures
to be blamed for the experience of back pain. The majority of cases respond favorably
to the right guidance and support which include improving self-efficacy, reducing
catastrophizing, and encouraging a more active lifestyle.
» » Acute Low Back Pain
Over 50% of American adults experience a brief episode of back pain every year.
In the vast majority of cases, the discomfort will last a few days and then go away.
The occurence of acute back pain is often multifactorial, as it can be associated
with factors such as financial stress, sleep disturbances, changes in workload, and
changes in sporting activity load to name a few.
» » Disc Herniation
This occurs when one of our discs begins to be
pushed beyond its normal borders. These are
further categorized into various classifications
depending on the exact degree and nature
of herniation. In severe cases, these can
cause various symptoms if it impedes nerve
conduction, however these are usually short
lived and less common.
» » Degenerative Disc Disease
Previously theorized to be a condition that
was caused by “wear and tear," but it is now
understood to be an age-related condition that
is a part of normal aging.
This information is meant to serve as educational information only. For specific
questions or information regarding your condition, please seek out a reliable medical
professional for help.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
9
Common Low Back Pathologies
» » Lumbar Stenosis
A gradual narrowing of either the main spinal
canal or the intertervertebral foramen. Since
these areas are where many nerves originate,
associated symptoms may arise if the stenosis is
severe enough.
» » Compression Fractures
When a vertebra collapses inwards at the
vertebral body, it is classified as a compression
fracture. This most commonly occurs in those
who are older with osteoporosis.
» » Low Back Sprains
The lumbar spine is supported by a diverse set
of ligaments which can become sprained or
“pulled". This occurs when they are exposed to a
force stronger than they are able to manage.
» » Low Back Strains
The low back has an expansive network of muscles designed to promote spine
movement and provide support. These muscles can become strained or “pulled” if
they are required to produce a higher amount of force than they can tolerate. The
degree of strain varies, but they are generally lower in severity (1st and 2nd degree), as
more severe strains (3rd degree) are uncommon.
» » Lumbar Osteoarthritis
Osteoarthritis is a challenging condition that we see generally affect multiple joints.
It has been historically viewed as “wear and tear” of the joint's articular cartilage,
leading to an inflammatory reaction. Now, it is better accepted as a holistic diagnosis
where a person experiences general back aches & pains that progressively limits
activities.
This information is meant to serve as educational information only. For specific
questions or information regarding your condition, please seek out a reliable medical
professional for help.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
10
Common Low Back Pathologies
» » Spondylitis
Spondylitis refers to vertebral inflammation. It often presents with stiffness of the
vertebral column, pain with movement, and tenderness to touch.
»»
Spondylolysis
A fracture in the pars interarticularis of the vertebral
arch (segment which helps form the spinal canal). This
is theorized to occur for one of two reasons: genetics
or repetitive stress. We see a high amount of these
show up on imaging in individuals before the age of
2 without any direct reason or in athletic populations
involving repetitive extension activities such as
gymnastics or football.
» » Spondylolisthesis
Spondylolysis may lead to spondylolithesis which
results in the top vertebra shifting forward on the
bottom one, or vice versa. It is possible to have either
condition and be asymptomatic.
This information is meant to serve as educational information only. For specific
questions or information regarding your condition, please seek out a reliable medical
professional for help.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
11
Low Back
Program
Overview
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
12
Walking
Since walking is the most common form of physical activity, it can be one of the
easiest ways to improve long-term health outcomes and help meet national aerobic
activity guidelines. It also requires no equipment and poses relatively little risk.
Tracking Steps
Start small, set goals, and try to make it habitual and enjoyable. If you write it down,
you’re more likely to accomplish those goals. To simplify this process for you, we have
provided a walking tracker in the Appendix to help track your steps.
We consider this an essential part of the program.
Walking Facts
✓✓ Despite popular belief, people don’t necessarily need to achieve 10,000 steps
per day to reap health benefits. In fact, individuals who are less active, older, or
present with other chronic medical conditions may see large benefits with just
small increases in activity.
✓✓ Physical activity can be sporadic throughout the day rather than having to be
completed during set blocks of time. Some activity is better than no activity, and
it doesn’t matter if you accomplish that in 2 minute increments or 30 minute
bouts.
✓✓ Walking has been shown to be useful for musculoskeletal rehabilitation as
demonstrated in individuals with low back and knee pain.
✓✓ Walking does not necessarily have to be done as a replacement to more
traditional treatments or exercise, but can be seen as an adjunct (although it can
act as a stand-alone intervention if you so choose).
✓✓ Walking has various physical and psychological benefits that may aide in the
management of acute or chronic musculoskeletal pains.
Our Recommendation
If we were to suggest our preferred form of walking, it would be outdoors without the
use of a cellphone for its potential positive impact on mental health outcomes such
as depression and anxiety. However, it can also be used as a time to listen to podcasts,
audiobooks, or socialize with others.
Want to learn more about walking?
Well, you are in luck. We have two excellent resources on the topic. Check out our
YouTube video and blog for more information!
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
13
Program Parameters
» » Frequency
Exercises are to be performed 3 days per week, with ideally 1 day of rest in between.
For example, perform Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.
» » Duration
There are 4 Phases, each being 4-weeks in length. It is recommened you complete
the entire 4-Phase program, or all 16 weeks. However, for some, continuing the
program for longer can be beneficial. See accompanying Supplemental Information
PDF for more information.
» » Volume
The amount of reps and sets combined will reflect volume. A small range will be
included in each phase, allowing you to self-select based off symptoms, fatigue levels,
training experience, etc.
» » Effort
To gauge an appropriate level of effort, you will be asked to perform a designated
number of sets and reps at a particular RIR, or reps in reserve.
RIR is used to find an optimal
level of effort for strength and
hypertrophy that can be repeated
over mutlple sets.
This “sweet spot” is typically
training at around 2-3 reps for
proximity to failure, or in other
words, a person would only be able
to perform 2-3 more reps if it was
absolutely necessary.
For select exercises, we will use RIR
to determine "how many more reps
you could do."
In order to maximize results, we strongly recommend you read the accompanying
Supplemental Information PDF prior to starting this program.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
14
Low Back Program Layout
Each phase is 3 days
per week with ideally
at least one rest day
in-between each
exercise day.
There are a total of 4 Phases,
each 4 weeks long.
Exercise name, when
clicked, directs you to
a video demonstration
with verbal cues.
This selection allows you to
record training notes, such
as actual sets and reps
performed and perceived
level of difficulty.
Specific notes to help
you better execute
the exercises.
Phase 1: Week 1
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
Training Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Parameters specific to the exercises.
Ranges provided for you to self-select level
of difficulty. For information on Reps in
Reserve (RIR), please see previous section.
Exercise blocks color coded to indicate
exercise groupings. For example,
perform one set of A1, A2, A3, and A4.
Then repeat for desired sets (2 in this
case) before moving on to B block.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
Program includes an
optional post-workout
stretching routine.
15
Phase 1
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
16
Phase 1: Week 1
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
17
Phase 1: Week 2
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
18
Phase 1: Week 3
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
19
Phase 1: Week 4
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Bird Dog Isometric
2-4
15-45 sec
each
-
-
-
Straighten arm and leg while
keeping back neutral.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Open Book
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Reverse)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Wall)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, and knees
in a striaght line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
20
Phase 2
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
21
Phase 2: Week 1
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
22
Phase 2: Week 2
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
23
Phase 2: Week 3
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
24
Phase 2: Week 4
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Bridge
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Shoulder Tap
2-4
15-45 sec
-
-
-
Try to minimize hip movement.
Perform on knees if needed.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Global Cat Cow
2
30-60 sec
-
-
-
Round and arch back as far as
comfortable.
A2
Quadruped Rotation
2
8-10 each
-
-
-
Rotate through mid back.
A3
90/90 Hip Rotation Hand Support
2
45 sec
-
-
-
Go slow and controlled.
A4
Hip Hinge Arms Crossed
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Short Side Plank Long Abduction
2-4
15-45 sec
each
-
-
-
Lift top leg while maintaining
short side plank position.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
25
Phase 3
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
26
Phase 3: Week 1
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
27
Phase 3: Week 2
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
28
Phase 3: Week 3
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
29
Phase 3: Week 4
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Single Leg Hip Thrust Iso
2-4
15-45 sec
each
-
-
-
Lift hips as high as comfortable
while squeezing glutes.
B2
Forward/Backward Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Thoracic Rotation
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
Hip CARs (Full)
2
45 sec
each
-
-
-
Minimize movement in the low
back.
A4
Hip Hinge (Arms Down)
2
10-15
-
-
-
Sit into hips and keep back flat.
B1
Rear Foot Elevated Split Squat
2-4
10-15 each
-
-
1-3
Lower down as far as
comfortable.
B2
Short Side Plank Long Abduction
Iso
2-4
15-45 sec
each
-
-
-
Hold top leg up while
maintaining short side plank.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
30
Phase 4
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
31
Phase 4: Week 1
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, knees,
and ankles in a straight line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
32
Phase 4: Week 2
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, knees,
and ankles in a straight line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, knees,
and ankles in a straight line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
33
Phase 4: Week 3
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, knees,
and ankles in a straight line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
34
Phase 4: Week 4
Day 1
Sets
Reps
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Keep shoulders, hips, knees,
and ankles in a straight line.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 2
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Go slow and focus on controlled
movement.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Rotate open as far as
comfortable.
A3
90 90 Hip Rotation No Hands
2
45 sec
-
-
-
Go slow and controlled. You can
use hands on ground if needed.
A4
Hip Hinge (Overhead Reach)
2
10-15
-
-
-
Sit into hips and keep back flat.
Reach arms overhead.
B1
Single Leg Hip Thrust
2-4
10-15 each
-
-
1-3
Lift hips as high as comfortable
while squeezing glutes.
B2
Lateral Bear Crawl
2-4
15-45 sec
-
-
-
If space is limited, go back and
forth for time.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Squeeze glute on stretch leg.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Sit to comfortable depth.
Sets
Reps
Day 3
Tempo Rest RIR
Exercise Notes
A1
Cat Cow Segmental
2
30-60 sec
-
-
-
Testing notes section minimum
length can be 2 lines.
A2
Half Kneeling Windmill
2
8-10 each
-
-
-
Testing notes section minimum
length can be 2 lines.
A3
Shin Box Rotation No Hands
2
45 sec
-
-
-
Testing notes section minimum
length can be 2 lines.
A4
Hip Hinge Arms Overhead
2
10-15
-
-
-
Testing notes section minimum
length can be 2 lines.
B1
Rear Foot Elevated Split Squat Iso
2-4
15-45 sec
each
-
-
-
Go to comfortable depth and
hold for time.
B2
Long Side Plank
2-4
15-45 sec
each
-
-
-
Testing notes section minimum
length can be 2 lines.
Training Notes
Post Workout Stretching (optional)
C1
Hip Flexor Stretch
2-3
30 sec ea
-
-
-
Testing notes section minimum
length can be 2 lines.
C2
Side Bend Stretch
2-3
30 sec ea
-
-
-
Testing notes section minimum
length can be 2 lines.
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
35
Thank you!
We hope this product has been beneficial and provided you with new
information to aid in your training and rehab process.
We have additional products and services that you can find on our
website at E3rehab.com
Make sure you follow us on social media and YouTube,
and tag us when doing your program!
Facebook
Instagram
YouTube
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
36
Appendix
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
37
Step Tracker
Track the number of steps you take each day and week throughout duration of the
program (you can track steps with most smart phones or use a fitness tracker). For
more information, see page on "Walking" in the Program Overview section.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Total
Step Goal
Week
1
Actual Steps
Step Goal
Week
2
Actual Steps
Step Goal
Week
3
Actual Steps
Step Goal
Week
4
Actual Steps
Step Goal
Week
5
Actual Steps
Step Goal
Week
6
Actual Steps
Step Goal
Week
7
Actual Steps
Step Goal
Week
8
Actual Steps
Step Goal
Week
9
Actual Steps
Step Goal
Week
10
Actual Steps
Step Goal
Week
11
Actual Steps
Step Goal
Week
12
Actual Steps
Step Goal
Week
13
Actual Steps
Step Goal
Week
14
Actual Steps
Step Goal
Week
15
Actual Steps
Step Goal
Week
16
Actual Steps
EMPOWERMENT THROUGH EVIDENCE-BASED EDUCATION
38
References
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•
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Chou R, Devo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for
an american college of physicians clinical practice guideline. Ann Intern Med. 2017;166(7):493-505.
Goubert D, Oosterwick JV, Meeus M, Danneela L. Structural changes of lumbar muscles in nonspecific low back pain: a systematic review. Pain Physician. 2016;19(7):E985-E1000.
Goubert D, De-Pauw R, Meeus M, et al. Lumbar muscle structures and function in chronic versus
recurrent low back pain: a cross-sectional study. Spine J. 2017;17(9):1285-1296.
Goubert D, Meesus M, Williams T, et al. The association between back muscle characteristics and
pressure pain sensitivity in low back pain patients. Scand J Pain. 2018;18(2):281-293.
Ranger TA, Cicuttini FM, Jensen TS, et al. Are the size and composition of the paraspinal muscles
associated with low back pain? A systematic review. Spine J. 2017;17(11):1729-1748.
Ranger TA, Cicuttini FM, Jensen TS, et al. Paraspinal muscle cross-sectional area predicts low back
disability but not pain intensity. Spine J. 2019;19(5):862-868.
Beneck GJ, Story JW, Donald S. Postural cueing to increase lumbar lordosis increases lumbar
multifidus activation during trunk stabilization exercises: electromyographic assessment using
intramuscular electrodes. J Orthop Sports Phys Ther. 2016;46(4):293-299.
Hebert JJ, Koppenhaver SL, Magel JS, Fritz JM. The relationship of transversus abdominis and lumbar
multifidus activation and prognostic factors for clinical success with a stabilization exercise program: a
cross-sectional study. Arch Phys Med Rehabil. 2010;91(1):78-85.
Okubo Y, Kanaeoka K, Imai A, et al. Electromyographic analysis of transversus abdominis and lumbar
multifidus using wire electrodes during lumbar stabilization exercises. J Orthop Sports Phys Ther.
2010;40(1):743-750.
Smith BE, Littlewood C, May S. An update of stabilisation exercises for low back pain: a systematic
review with meta-analysis. BMC Musculoskelet Disord. 2014;15:416.
Lederman E. The myth of core stability. 2010;14(1):84-98.
Seragiotto BT, Maher CG, Yamato TP, et al. Motor control exercise for chronic non-specific low back
pain. Cochrane Database Syst Rev. 2016;CD012004.
Vanti C, Andreatta S, Borghi S, et al. The effectiveness of walking versus exercise on pain and function
in chronic low back pain: a systematic review and meta-analysis of randomized trials. Disabil Rehabil.
2019;41(6):622-632.
Lawford BJ, Walters J, Ferrar K. Does walking improve disability status, function, or quality of life in
adults with chronic low back pain? A systematic review. Clin Rehabil. 2016;30(6):523-535.
Wong JJ, Cote P, Sutton DA, et al. Clinical practice guidelines for the noninvasive management of
low back pain: a systematic review by the Ontario Protocol for Traffic Injury Management (OPTIMa)
Collaboration. Eur J Pain. 2017;21(2):201-216.
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