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Rehab U Lowbackfix

This document provides an overview of a 12-week "Low Back Fix Program" designed to restore optimal function to the low back. The program is divided into 3 phases: (1) Movement Restoration/Re-programming focusing on hip mobility and function, (2) Accumulation focusing on frontal plane stability and anti-rotation, (3) Intensification increasing loading capacity in flexion and extension while maintaining hip mobility. Each phase includes blocks focusing on mobilization, activation, and integrating exercises into lower body workouts 2-3 times per week. The program aims to relieve low back pain by addressing movement deficits and modifying loads and positions that increase pain.

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Roberto Barrón
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© © All Rights Reserved
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100% found this document useful (8 votes)
4K views

Rehab U Lowbackfix

This document provides an overview of a 12-week "Low Back Fix Program" designed to restore optimal function to the low back. The program is divided into 3 phases: (1) Movement Restoration/Re-programming focusing on hip mobility and function, (2) Accumulation focusing on frontal plane stability and anti-rotation, (3) Intensification increasing loading capacity in flexion and extension while maintaining hip mobility. Each phase includes blocks focusing on mobilization, activation, and integrating exercises into lower body workouts 2-3 times per week. The program aims to relieve low back pain by addressing movement deficits and modifying loads and positions that increase pain.

Uploaded by

Roberto Barrón
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FIX PROGRAM

LOW BACK

REHAB -U
REHAB-U.COM

About
Mai-Linh
Dovan
Mai-Linh Dovan has been involved in the strength and
conditioning close to 20 years. She holds a Bachelor’s degree
in Athletic Therapy and a Master’s degree in Exercise Science
from Concordia University, where she worked in collaboration
with the Department of Psychology and the Centre for
Research in Human Development.

With her experience in Athletic Therapy and Clinical


Rehabilitation, she has developed an approach geared
towards functional training with integrated rehabilitation. She
has used this approach with many elite athletes, working on
their (p)rehabilitation during the off-season. An entrepreneur
and having taught at Concordia University, she values the
sharing of knowledge, presenting at various conferences and
workshops and offering continuing education courses and
collaborating with world reknown strength coach Christian
Thibaudeau and Thibarmy.com.

She is the founder of Rehab-U | Movement and Performance


Therapy, an online resource for innovative movement
optimization and (p)rehabilitation tools and services for
athletes and active individuals, as well as trainers and
coaches looking to refine their practice. Get yourself:
Renewed. Robust. Resilient.
REHAB-U.COM

Program
introduction
Why have we created a Low Back Fix Program? Low back
pain (LBP) is one of the leading causes of activity limitation
and workplace disability. In fact, four out of 5 adults will
experience at least one episode of back pain at some time
in their lives. When there is no pathoanatomical cause
for the pain (ie. no structural diagnosis), identifying and
modifying loads, positions and postures that increase pain,
as well as addressing movement deficits is key to restoring
optimal, pain-free movement.

The Low Back Fix Program is designed to restore optimal


function to lumbo-pelvic-hip complex, thus relieving undue
strain on the low back. This program can replace your lower
body training and should be done 2-3 times per week. For
optimal long-term results, the Mobilization and Activation
blocks should be performed as frequently as possible.
REHAB-U.COM

Program
Overview
This program is designed to restore proper hip function and
improve movement quality of the lower back for improved
loading capacity and optimal performance.

• The program is 12-weeks long


• The plan is designed as an lower body workout
REHAB-U.COM

PHASE 1 | WEEKS 1-4


MOVEMENT RESTORATION / RE-PROGRAMMINGMMING

The main goal of Phase 1 of the Low Back Fix Program is


to restore proper hip function, namely hip extension. The
ability to dissociate hip extension from torso extension is an
important factor in unloading the low back, an important
objective of Phase 1.

In the Mobilization block of Phase 1, some attention is directed


to soft-tissue limitations that can affect lumbo-pelvic-hip
function. As well, we work on dissociating hip movement from
movement of the trunk and pelvis.

To verify whether your hip flexors are tight, perform the


following test: Modified Thomas Test
To verify whether your dorsiflexion is limited, perform the
following test: Knee-to-Wall Test

The Activation block focuses the deep stabilizers of the spine


and the ability to fixate the torso to move the extremities,
namely in anti-extension patterns.

The Integration block utilizes loads and positions that prevent


compensation and over-reliance on the low back extensors.
This is also where we integrate appropriate variations of the
fundamental lower body movement patterns exercises.
EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves

Active-assisted straight-leg
B. 1 10 / side
raise

C. Pelvic tilt + rock 1 10

D. Shin boxes (with support) 1 1 min

BLOCK 2 - ACTIVATION
Dead bug with overhead
A. 2 5 / side
activation

B. Straight-leg glute bridge 2 10

C. Cook hip raise 2 10 / side

BLOCK 3 - INTEGRATION
Maintain toe contact with
A. Foot activation work 2 6-8 / side
ground

B. Tall kneeling KB holds 2 20s Use a relatively heavy KB

Do not sit in bottom range –


C1. Goblet squat holds (mid-range) 3 20-30 sec
remain active

20-30s rest
C2. Reverse hyperextension holds 3 20-30 sec
between C1 and C2

D. Split squats (upright) 3 8 / side 3 sec pause at bottom

Light weight on bar, moderate


E. RDL with band resistance 3 8 resistance on band,
4 sec eccentric

F1. Band hip march 3 6/ side

Moderate box height,


F2. Box squats 3 8
4 sec eccentric
REHAB-U.COM

PHASE 2 | WEEKS 5-8


ACCUMULATIONG

In Phase 2 of the Low Back Fix Program we shift the focus to


frontal plane stability and anti-rotation, an important factor in
back pain.

In the Mobilization block, we work on hip mobility as well as


frontal plane mobility of the thoracic and lumbar spine.

The Activation block focuses on isolated strengthening of the


glutes as well as frontal plane stability of the core.

The Integration block utilizes loads and positions that promote


frontal plane stability and anti-rotation. This is also where we
integrate appropriate variations of the fundamental lower
body movement patterns exercises.
EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves

B. 6-pt nod 1 1 min

C. Cross-over pigeon 1 10 / side

D. Lunge-rotate-side bend 1 6 / side

BLOCK 2 - ACTIVATION
A. Side plank 2 20s / side

B. Copenhagen plank 2 15s / side

C. Tall kneeling Pallof press 2 8 / side

BLOCK 3 - INTEGRATION
A. Front-racked single-leg holds 2 15s / side

B. 1-arm heavy DB hold 2 20s / side

Hold bottom 2 sec +


C1. Pulley lateral lunge 3 8 / side
4 sec eccentric

C2. Staggered DB deadlift 3 8 / side Focus weight on back foot

Hold bottom 2 sec +


D1. Zercher Single leg RDL 3 8 / side
4 sec eccentric

Hold bottom 2 sec +


D2. Single-loaded front rack squat 3 8 / side
4 sec eccentric

E. Glider slide-outs 3 6-8 / side


REHAB-U.COM

PHASE 3 | WEEKS 9-12


INTENSIFICATIONMMING

In Phase 3 of the Low Back Fix Program we intensify direct low


back work and loading capacity in flexion and extension.

In the Mobilization block, the focus is on active hip range


of motion with the goal of maintaining the ranges you have
acquired in the first two phases.

The Activation block is meant to challenge anti-rotation, anti-


extension and frontal plane stability to promote endurance
and robustness.

The Integration block utilizes loads and positions that


encourage direct back and posterior chain work. This is also
where we integrate appropriate variations of the fundamental
lower body movement patterns exercises.
EXERCISE SETS REPS NOTES

BLOCK 1 - MOBILIZATION
If you scored positive on the Modified
SMR for quads/hip flexors Thomas test, foam roller or lacrosse
A. 1 1 min / area ball for quads/hip flexors; Knee-to-
(if needed) Wall test, SMR calves

B. Banded T-spine extension 1 8

C. Seated active hip rotation 1 8 / side

D. Multiplanar ankle dorsiflexion 1 6 / side

BLOCK 2 - ACTIVATION
*As demonstrated in video but
A. Weighted kneeling hip hinge 2 8
use weight held at the chest

B. Glute bridge walk-outs 2 8

C. Goodmorning to squat 2 8

BLOCK 3 - INTEGRATION
A. Multidirectional single-leg RDL 2 6 / side No weight here

B. Back extension holds 2 20-30s With or without a weight

Focus on pushing through the


C1. Band pull throughs 3 12
heels to bring the hips forward

Deadlift from pins Stop bar completely on pins


C2. 3 8
(below the knees) at each rep

Don’t go too heavy here, goal


D1. Bulgarian split squat 3 6 / side
is movement priming

Stop bar completely on pins


D2. Landmine squats 3 8
at each rep

If you have access, replace


E. Heavy DB carry 3 20m
with a heavy prowler push
Congratulations for committing
to the Rehab-U | Low Back Fix Program !
We hope you got out of this program
what you were looking for!

We’d love to hear about your results

Please share on social media :


Tag @Mai_rehabu and #RehabU,
#movementoptimization

For more information:


[email protected]

Visit rehab-u.com
to see all the available training options

Disclaimer: The information contained in this document is presented to improve movement, not treat medical conditions.
This information is not a substitute for medical advice or treatment of specific medical conditions.

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