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This program is for the fairly active individual, beginner to intermediate levels, dealing with nagging back pain. It is a great compliment for core strength if you're already doing another workout program or are regularly exercising as it can be easily combined with other workout routines. This program is designed to take you through 4 weeks of guided workouts to get rid of low back pain by improving mobility and increasing strength of the thoracic and lumbar spine, hips, legs, and core. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. This program is more advanced than the program for chronic low back pain but still focuses on building a solid core foundation in weeks 1-2. The program offers 5 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
This program is created for those beginning their exercise journey, fairly sedentary individuals, or those who have dealt with back pain longer than 3 months and are trying to improve functional activity tolerance and improve their lifestyle. This program is designed to take you through 8 weeks of guided workouts to get rid of chronic low back pain by improving mobility and increasing strength of your core and lower body. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. The program offers 4 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. Weeks 1-4 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the low back and hips. Weeks 4-8 progress into greater strength and balance training in addition to single leg exercises. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
This program was created for you if you are dealing with shoulder weakness, stiffness, hypermobility, scapular winging, intermittent pain, or difficulty feeling strong throughout upper body workouts. This program is designed to take you through 6 weeks of guided workouts to improve dynamic shoulder strength (stability) and mobility to help impingement-like pain or prevent future injuries. This program focuses on improving scapular strength throughout a full range of motion to assist with chest and shoulder pressing motions in addition to back strength. The program offers 5 workouts per week ranging from 15-45 minutes each depending on the workout focus and your general condition. You do not need gym access as all exercises can be adapted to use weights around the home (if you don't have actual weights, think gallon of water, laundry detergent bottle, purse, etc). You will need bands (circle and long bands are both useful) and either a foam roller or stability ball. It is recommended to have both the roller and ball, but modifications are given if you do not. Weeks 1-3 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the thoracic spine and shoulders. Weeks 4-6 progress into greater strength and stability challenge to assist with pain free function with lifting. The purpose of this program is to provide improvement in dynamic scapular strength to assist with all upper body workouts. It provides a good foundation for you if you choose to continue working on upper body workouts from a strength and hypertrophy standpoint. If you'd like future guidance, you are welcome to reach out to me and we can progress you to an individualized program based off your goals. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
This is a great program for you if you're having trouble comfortably working your desk job, struggling with headaches, having pain with reading, or you spend extended hours on a laptop/computer. It also lays a good foundation for advancing to other forms of exercising and preventing shoulder or back pain. This 4 week program is designed to reduce neck pain and improve overall strength and mobility of your neck, thoracic spine, and shoulders. The program offers 5 workouts per week ranging from 25-45 minutes depending on rest breaks and your general condition. You do not need gym access. You will need some bands (circle and long bands recommended) in addition to a foam roller. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
For anyone dealing with nagging sciatica pain, chronic tightness in your hamstrings or glutes, difficulty remaining pain free in your back & legs during strength training or running workouts, or wanting to better tolerate sitting, standing, and walking, this program was created for you! This program is designed to take you through 8 weeks of guided workouts to get rid of sciatica pain, hamstring tightness, & hip weakness by improving mobility and increasing strength of your back, core and lower body. You do not need gym access for this program as modification options are available. You will need resistance bands and some weights, and it is recommended to have a stability ball although alternative options are also present if you do not have one. The program offers 4 workouts per week ranging from 30-60 minutes depending on rest breaks and your general condition. Weeks 1-4 of this program focuses on building a strong foundation with appropriate activation of all muscles and improving mobility for the sciatic nerve, low back and hips. Weeks 4-8 progress into greater strength and balance training in addition to single leg exercises. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
Wanting to get (or stay) fit from the comfort of home?? Because resistance bands and body weight can provide the perfect solution to happy joints & strong muscles, this program is perfect for you if you're just starting out with exercise, need something quick to do at home, or want a change of pace from lifting weights. This program offers 8 weeks of workouts utilizing resistance bands and your body weight. You get a full body, core, lower body, and upper body day and each week progresses the workout challenge with a completely new round of workouts at month 2. Each workout also provides active mobility and stretching exercises to prepare you for each workout and help with recovery. The workouts last between 30-50 minutes and can be adjusted to fit your schedule. Long and circle bands are both used in this program. If you don't have circle bands, you can modify by tying the longer bands. Pull up assist, tube, and latex bands will all work but I recommend having a combination of a few styles for variety. Each workout provides options for you to increase/decrease the challenge based off your current fitness level and goals. If you cannot do any exercise for a particular reason, please let me know via chat and I can swap out the exercise with something more appropriate for you. With your program, you have direct messaging access to me to ask questions if they arise. Please note this program does not include 1:1 coaching so please inquire directly with me if interested in additional guidance. You have access to the app until the last day of your program. You can keep lifetime access of the program workouts by logging into the Trainerize.com website and printing off the workouts. If you would like additional access to the app or need an extension of your program, please message me prior to expiration. * Medical Disclaimer: All information in this program is intended for instruction and informational purposes. The authors are not responsible for any harm or injury that may result. Injury risk may be possible if you do not follow due diligence and seek suitable professional advice about your injury as necessary. No guarantees of specific results are expressly made or implied with this course.
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