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Corrective exercise for the lower back.
- 3 gym sessions a week
- 45 to 60 min
- 2 walks
- 27 exercises
Rebuild · Week 1 · Day A0 of 5 done
Every exercise on videoHinge and deep core
- Hip Hinge with Dowel3 × 10
- Seated Good Morning3 × 10
- Glute Bridge3 × 12, 2 s squeeze
2 more in this session, in the app
Three phases
Each ends with a short checkpoint. Pass it and the next phase opens.
Rebuild
Deep core endurance and movement quality, with no external load.
Reinforce
Loaded versions of the patterns you already do well, with pushing and pulling added.
Rise
Heavier loading, lifting from the floor again, and more work on one leg at a time.
Three gym sessions and two walks a week
Tap a day.
Mon
Day A
Hinge and deep core
5 exercises · 45 to 60 min
- Hip Hinge with Dowel3 × 10
- Seated Good Morning3 × 10
- Glute Bridge3 × 12, 2 s squeeze
2 more, with videos and tips, in the app
Pro tip · Hip Hinge with Dowel
Keep the dowel touching three points: the back of your head, between your shoulder blades, and your tailbone. Push the hips back, not down. This isn't a squat.
$39.99 a month or $399 a year
Every program included. Cancel from your account.