April Program of the Month is brought to you by Performance Coach Stephen Coombe!
Back Friendly Strength Program
Due to the sedentary behaviour of many people in today’s society, many people suffer from lower back pain in day to day life. This lower back pain often hampers those who are looking to make meaningful change in the gym. However, with smart programming that recognises the causes of lower back pain it is still possible to work hard and make positive changes to ones body. It is important that you listen to your body however, if you feel pain at any time doing different exercises, it is not smart to just push through the exercise. The smart option is to work on your technique or find a modified version of the exercise.
The main focus of this program is to increase the strength of the glutes and the core muscles. If these groups of muscles are activated and strong, then the risk of lower back pain decreases significantly, both in the gym and in everyday life. This 3 day a week program works best when incorporated with 2 of the different classes available at Function Well. All coaches that take classes will ensure that all exercises are appropriate to any pre-existing condition.
Everything in this workout is a superset for time efficiency. The thoracic prayer stretch is included with our two larger lifts, to ensure the mobility is kept through the shoulders. If unsure of what this stretch is, please have a look at the following link: https://www.youtube.com/watch?v=gtGgVwggNPU.
The VMO step ups is a structural stability exercise for the knees, which can be done with the angled step in front of the mirror. If unsure of this movement, click on the following link to view the exercise: https://www.youtube.com/watch?v=2pybDQnWIBc.
Stick with this program for up to 5 weeks and enjoy the results. As you go through the program, it is ideal to record all the weights that you are lifting so that you can see the improvement over the course of the program, as our main focus here is to get STRONGER while looking after your back, and if we do not measure it how can we monitor improvement. So remember listen to you body and enjoy the results.
Please feel free to contact me if you have any questions about the program or want to chat about stepping up your training.