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Back Strong Levels 1 & 2

BackStrong 1. Week 1, Session 1
26:45

BackStrong 1. Week 1, Session 1

*Each workout should be done twice only before moving on to the next workout. You should start the rehab process by learning the 7 Posture Principles ( see them in the 7 POSTURE PRINCIPLES channel). *** Mat, sturdy chair
BackStrong 1. Week 1, Session 2
35:30

BackStrong 1. Week 1, Session 2

BackStrong 1. Week 1, Session 3
49:52

BackStrong 1. Week 1, Session 3

Core endurance. ***Mat, flex band 2 m, small stability ball 15 cm or towel.
BackStrong 1, Week 2, Session 1.
34:05

BackStrong 1, Week 2, Session 1.

Lower back stability and strength. *** Mat
BackStrong 1. Week 2, Session 2.
40:40

BackStrong 1. Week 2, Session 2.

*** Mat, a sturdy chair, resistance loop, and resistance band 2 m.
BackStrong 1. Week 2, Session 3.
36:26

BackStrong 1. Week 2, Session 3.

Ribcage mobility and lower back stability. *** Pilates Mat.
BackStrong 1. Week 3, Session 1.
54:17

BackStrong 1. Week 3, Session 1.

Legs and hips flexibility, upper back mobility. *** Mat, flex loop, flex band 2 m.
BackStrong 1. Week 3, Session 2.
56:44

BackStrong 1. Week 3, Session 2.

Hips Mobility and Core Strength. ***Mat, a sturdy chair, small stability ball or pillow, resistance band.
BackStrong 1. Week 3, Session 3.
38:19

BackStrong 1. Week 3, Session 3.

Shoulders and lower back stability. ***Mat, small stability ball D15 cm.
BackStrong 1. Week 4, Session 1.
40:51

BackStrong 1. Week 4, Session 1.

Hips mobility and Core stability and strength. *** Maat, small stability ball, sturdy chair.
BackStrong 1. Week 4. Session 2.
45:38

BackStrong 1. Week 4. Session 2.

*** Mat, a sturdy chair, flex band 2m.
BackStrong 1. Week 4. Session 3.
52:15

BackStrong 1. Week 4. Session 3.

Pelvic stability and Core endurance. *** Mat, foam roller L45-90cm.
StrongBack. Level 2. Week 1. Day 1.
48:52

StrongBack. Level 2. Week 1. Day 1.

*** Mat, yoga blok, resistance band 2m or ANCORE cable
BackStrong. Level 2. Week 1. Day 2.
01:00:40

BackStrong. Level 2. Week 1. Day 2.

*** Pilates mat, 2 dumbells 1-4 kg
StrongBack Level 2, Week 1, Day 3.
28:15

StrongBack Level 2, Week 1, Day 3.

*** Mat, yoga block, resistance band or cable 2m
StrongBack Level 2, Week 1, Day 4.
30:35

StrongBack Level 2, Week 1, Day 4.

*** Sturdy chair, small towel
StrongBack Level 2, Week 1, Day 5.
01:04:11

StrongBack Level 2, Week 1, Day 5.

*** 2 dumbbells 1-4 kg, resistance band 2m or ANCORE cable
StrongBack Phase 2, Week 1, Day 6.
34:33

StrongBack Phase 2, Week 1, Day 6.

*** Mat, a sturdy chair, and small towel.
StrongBack Level 2, Week 2, Day 1.
30:16

StrongBack Level 2, Week 2, Day 1.

*** Mat, 2 resistance bands for 2m
StrongBack Level 2, Week 2, Day 2.
26:47

StrongBack Level 2, Week 2, Day 2.

*** Mat, a sturdy chair, 1 dumbbell 2-4 kg
BackStrong Level 2, Week 2, Day 3.
26:24

BackStrong Level 2, Week 2, Day 3.

*** Mat, resistance band 2-3m long or 2 ANCORE cables
BackStrong Level 2, Week 2, Day 4.
27:51

BackStrong Level 2, Week 2, Day 4.

*** Mat, foam roller, 2 dumbells 2-6 kg
BackStrong Level 2, Week 2, Day 5.
51:49

BackStrong Level 2, Week 2, Day 5.

*** Mat, small pillow, 2 resistance bands 2m or ANCORE cables
StrongBack Level 2, Week 2, Day 6.
40:06

StrongBack Level 2, Week 2, Day 6.

*** Pilates mat
back Strong Level 2, Week 3, Day 1.
32:05

back Strong Level 2, Week 3, Day 1.

*** Mat, resistance loop, resistance band 2m or ANCORE, and yoga block.
StrongBack Level 2, Week 3, Day 2.
35:12

StrongBack Level 2, Week 3, Day 2.

*** Mat, a sturdy chair, 2 dumbells 2-6 kg
StrongBack Level 2, Week 3, Day 3.
48:53

StrongBack Level 2, Week 3, Day 3.

*** Mat, yoga block, resistance loop, resistance band 2 -3m or cable.
StrongBack Level 2, Week 3, Day 4.
36:02

StrongBack Level 2, Week 3, Day 4.

*** Mat, a sturdy chair, 2 dumbells 2-6 kg, 2 resistance bends or ANCORE cables.
BackStrong Level 2, Week 3, Day 5.
52:35

BackStrong Level 2, Week 3, Day 5.

*** Mat, Resistance loop, resistance band, or ANCORE cables
StrongBack Level 2, Week 3, Day 6.
39:37

StrongBack Level 2, Week 3, Day 6.

*** Mat, a sturdy chair, resistance loop, and resistance band or ANCORE cable, 2 dumbells 2-6 kg.
BackStrong Level 2, Week 4, Day 1.
01:02:21

BackStrong Level 2, Week 4, Day 1.

*** Mat, a sturdy chair and resistance band 2-3 m or ANCORE cable.
BackStrong Level 2, Week 4, Day 2.
42:15

BackStrong Level 2, Week 4, Day 2.

*** Sturdy Chair, mat
StrongBack Level 2, Week 4, Day 3.
24:09

StrongBack Level 2, Week 4, Day 3.

***Mat, a sturdy chair, dumbbell 4-6 kg, resistance band 2-3m or cable.
StrongBack Level 2, Week 4, Day 4.
39:04

StrongBack Level 2, Week 4, Day 4.

*** Mat, sturdy chair.
StrongBack Level 2, Week 4, Day 5.
32:03

StrongBack Level 2, Week 4, Day 5.

*** Mat, sturdy chair, 2 dumbells 4-4 kg, resistance band 2-3m or cable.
StrongBack Level 2, Week 4, Day 6.
38:02

StrongBack Level 2, Week 4, Day 6.

*** Mat, sturdy chair, resistance loop.
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