01
Phase 01 · Foundation
Core Activation
Before a muscle can be strengthened, it must first be reliably recruited. In deconditioned individuals, the deep stabilisers — transverse abdominis, multifidus, pelvic floor — are neurologically inhibited. This phase is entirely about restoring the brain-to-muscle signal. Load is near-zero. Effort is high concentration. No exercise here requires significant strength; all require significant attention.
⚗ Science basis: Janda's concept of muscle inhibition, McGill's "Big Three" origins, and Hodges & Richardson's landmark work on transverse abdominis pre-activation (1997) all confirm that deep stabiliser dysfunction precedes — and underlies — most non-specific lower back pain and core weakness.
Mobility & Flexibility — Phase 1
Daily Practice (every session, as warm-up)
- 90/90 Hip Rotation (floor)60s each side
- Cat-Cow Breathing10 slow reps
- Child's Pose with Lateral Reach45s each side
- Doorway Pec Stretch30s × 2
- Chin Tuck (wall-assisted)10 × 5s hold
- Thoracic Extension over foam roller60s, 3 segments
Posture Cues (apply during all exercises)
Neutral spine: imagine a string pulling the crown of your head toward the ceiling. Slight natural curve in lower back.
Ribs down: don't let the rib cage flare up. Think of "closing the space" between your lowest ribs and hip bones.
Shoulder blades back and down, away from ears. Hold this during all carries and overhead work.
360° brace: breathe into your belly AND sides, not just chest. Brace like you expect a punch — 20–30% tension, not max.
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Dedicated
4 sessions / week
Each session ~45 min. Structured as: Mobility warm-up (12 min) → Neuromuscular activation block (20 min) → Loaded carry work (10 min) → Cool-down breathing (3 min).
Neuromuscular Activation
| Exercise | Sets × Reps/Duration |
|---|---|
|
Dead Bug (contralateral)
Exhale fully before extending limbs. Low back pressed to floor throughout. Stop if back lifts.
|
3 × 6 each side slow tempo |
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Glute Bridge (double leg, isometric hold)
Squeeze glutes first, then drive hips. Avoid overextending lumbar.
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3 × 8 reps 3s hold each |
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Kneeling Round-the-World (stick / dowel)
Hold a dowel overhead with both hands. Slow arcs in each direction. Core stays stiff — only arms move. On knees eliminates lower body compensation.
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3 × 6 each direction 4s per arc |
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Abdominal Hollowing (prone or supine)
Draw navel gently toward spine. Not a crunch. Feel the deep layer activate. Breathe normally while holding.
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3 × 10s hold × 6 reps |
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Bird Dog (quadruped)
From hands-and-knees, extend opposite arm and leg. No hip rotation. Brace first. Pause at top 2s.
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3 × 6 each side 2s pause |
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Side-Lying Clam Shell
Activates glute medius, a key pelvis stabiliser. Hips stacked, don't roll back. Light band optional week 3+.
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3 × 12 each side |
Loaded Anti-Rotation Carry (The Stick Walk)
| Exercise | Volume |
|---|---|
|
Single-Loaded Stick Carry Walk
Hold a stick/dowel horizontally. A resistance band is looped around one end and anchored to a fixed point (or a partner holds it), creating a lateral pull. Walk slowly in a straight line — 10 steps out, 10 steps back — resisting the band's pull on the weighted end. Core braces to prevent torso rotation. Switch which end is loaded each set.
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4 × 10 steps each direction Rest 60s |
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Stationary Anti-Rotation Hold (Pallof variant)
Stand side-on to a cable or anchored band. Press handle out to full arm extension. Hold 3s. This teaches the same bracing pattern before adding the carry challenge. Use very light resistance.
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3 × 5 reps × 3s hold each side |
Minimum Effective Dose
2–3 sessions / week
Each session ~25 min. Mobility warm-up (8 min) → Core activation core (15 min) → 2 min breathing cool-down. Pick non-consecutive days.
Neuromuscular Activation (Priority 4)
| Exercise | Sets × Reps |
|---|---|
|
Dead Bug (contralateral)
The single highest-value activation exercise for the deep stabilisers. Non-negotiable.
|
2 × 5 each side |
|
Glute Bridge with 3s hold
Glutes and lumbar stabilisers. Can't skip this one either.
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2 × 8 reps |
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Kneeling Round-the-World
The kneeling position removes the spine's need to manage ground reaction forces, isolating the pattern.
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2 × 5 each direction |
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Bird Dog
Minimal equipment, maximum neural demand. Teaches bracing + co-contraction.
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2 × 5 each side |
Carry Work (1× per week minimum)
| Exercise | Volume |
|---|---|
|
Single-Loaded Stick Carry Walk
Even once per week, this exercise trains the anti-rotation reflex that transfers to every daily movement. Don't skip it entirely.
|
2 × 8 steps each direction each side |
Advancement Criteria — Must achieve ALL before moving to Phase 2
You are ready to advance when…
✓
Can hold a Dead Bug position for the full arm/leg extension without the lower back leaving the floor for 6 clean reps each side.✓
Can complete 10 Bird Dog reps per side with no visible hip drop or rotation, with a 2s pause at extension.✓
Can perform the Single-Loaded Stick Walk for 10 steps continuously without the torso rotating toward the weighted side.✓
Can demonstrate abdominal hollowing on demand — consciously activating the transverse abdominis independently of a breath.✓
Thoracic extension is no longer severely restricted — can drape over a foam roller for 60s with visible segment-by-segment opening.✓
All Phase 1 exercises feel controlled and deliberate, not shaky or compensatory. Quality, not just completion.02
Phase 02 · Mid-Section
Core Strengthening
With reliable deep activation established, we can now layer true strength work onto the mid-section: rectus abdominis, internal/external obliques, and the lumbar erectors (lower back). The key principle here is stiffness before movement — the core must brace before load is applied, not after. Exercises are selected to develop anti-extension, anti-rotation, and anti-lateral flexion capacity — the three primal core roles.
⚗ Science basis: Stuart McGill's research establishes that the spine's primary need is stiffness under load, not range of motion. The "McGill Big Three" (curl-up, side plank, bird dog) form the scientific bedrock of this phase. Oblique slings (posterior and anterior) from Vleeming's fascial chain model guide the carry and rotation work.
Mobility & Flexibility — Phase 2 Additions
Continue all Phase 1 mobility, plus add:
- World's Greatest Stretch5 reps each side
- Half-Kneeling Hip Flexor Stretch60s each side
- Seated Piriformis / Glute Stretch45s each side
- Thoracic Rotation (quadruped)10 reps each side
- Lat Stretch (doorway or rack)30s each side
- Standing Side Bend (overhead arm)30s each side
Posture Focus — Phase 2
During all plank/side plank variations: think of a straight line from ear → shoulder → hip → ankle. Don't let hips sag OR pike up.
Anterior pelvic tilt correction: at the start of every exercise, perform a gentle "posterior tilt" — tuck the pelvis slightly and feel the lower abs engage.
Upper cross syndrome cue: before loaded exercises, retract shoulder blades (pinch them together lightly) and maintain this throughout the set.
Dedicated
4 sessions / week · 2 patterns
Alternate between Session A (anti-extension / flexion focus) and Session B (anti-rotation / lateral focus). Each ~50 min. Keep Phase 1 mobility warm-up.
```Session A — Anti-Extension & Flexion
| Exercise | Sets × Reps |
|---|---|
|
McGill Curl-Up
NOT a crunch. One knee bent, hands under lumbar curve to preserve it. Only head and shoulder blades lift. Brace first, then lift. Elbow drives movement.
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3 × 8 with 8s hold |
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Prone Plank (forearms)
Brace 360°. Squeeze glutes. No breath-holding. Work up to 60s. If form breaks before time, stop — do multiple shorter holds.
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3 × 20–60s |
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Ab Wheel Rollout (kneeling)
Anti-extension king. Start with small range only. Brace before you roll out. Stop if lower back arches.
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3 × 5–8 reps partial ROM |
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Reverse Crunch (on bench)
Curls pelvis toward ribcage. Targets lower rectus abdominis. Slow eccentric (lower over 3s).
|
3 × 10 reps |
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Superman / Back Extension (floor)
Simultaneously lift arms and legs from prone. Lumbar erectors + glutes. 2s hold at top. Don't crank the neck.
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3 × 10 reps 2s hold |
Session B — Anti-Rotation & Lateral Stability
| Exercise | Sets × Reps |
|---|---|
|
Side Plank (full or modified)
Quadratus lumborum and oblique sling. Hips stacked vertically. Modified = knees bent. Don't let hips sag. Build to 45s each side.
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3 × 20–45s each side |
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Pallof Press (band or cable)
The gold-standard anti-rotation exercise. Brace first. Press handle out to full extension, hold 2s, return. Don't let torso rotate toward anchor.
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3 × 8 each side 2s hold |
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Loaded Stick Walk (progression)
Add a small weight (0.5–1kg) to one end of the stick. Increase band resistance slightly from Phase 1. Focus on gait quality.
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4 × 12 steps each side |
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Standing Cable Chop (high-to-low)
Diagonal pattern engages the anterior oblique sling. Light load. The rotation comes from the trunk, not just arms. Feet hip-width, stable base.
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3 × 10 each side |
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Suitcase Carry (dumbbell, one side)
Hold a dumbbell in one hand, walk 15m. Resist lateral lean. This is a loaded anti-lateral flexion drill. Builds QL and obliques under load.
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3 × 15m each side |
Minimum Effective Dose
3 sessions / week · single template
One session template, 3× per week, ~30 min. Covers all three anti-patterns in every session. This is the minimum for meaningful strength adaptation.
Full Session — All Three Anti-Patterns
| Exercise | Sets × Reps |
|---|---|
|
McGill Curl-Up
Anti-extension. The safest and most effective abdominal strength builder for this population.
|
2 × 8 with 8s hold |
|
Side Plank
Anti-lateral flexion. The single most effective oblique + QL exercise per unit of time.
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2 × 30s each side |
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Pallof Press
Anti-rotation. Non-negotiable. This trains the oblique sling that protects the spine under all real-world loads.
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2 × 8 each side |
|
Superman / Back Extension
Lumbar erectors often neglected. Must be included even at minimum dose.
|
2 × 10 reps |
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Suitcase Carry
Covers carry training and lateral stability simultaneously. High carry-over to real life.
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2 × 12m each side |
Advancement Criteria — Must achieve ALL before moving to Phase 3
You are ready to advance when…
✓
Can hold a full forearm plank (not modified) for 60s continuously with neutral spine and steady breathing.✓
Can hold a full side plank for 30s each side with hips stacked and no visible sag.✓
Can perform 10 Pallof press reps each side with a moderate resistance band without any visible torso rotation.✓
Can complete 8 McGill curl-ups with an 8-second hold at the top — controlled, non-compensatory, no neck strain.✓
Can perform a suitcase carry of 20m each side with a dumbbell equal to ~10% bodyweight without lateral lean.✓
Can complete 8 kneeling ab wheel rollouts to at least 50% of full range with no lumbar collapse.03
Phase 03 · Central Trunk
Thoracic & Upper Back Integration
The "central trunk" extends beyond the abs and lumbar spine to include the thoracic region and the posterior chain muscles that wrap the upper back: rhomboids, lower/middle trapezius, serratus anterior, and latissimus dorsi. In deconditioned individuals these are nearly always inhibited and lengthened — creating kyphotic posture, forward head, rounded shoulders and a mechanical disadvantage for all loaded movement. This phase corrects that imbalance while building genuine pulling and scapular stability strength.
⚗ Science basis: Upper Crossed Syndrome (Janda) describes the predictable pattern of tight pecs/hip flexors and inhibited rhomboids/deep neck flexors seen in sedentary populations. Scapular dyskinesis research (Kibler et al.) shows that restoring scapular control precedes safe shoulder loading. The lat's role as a thoracolumbar fascial tensioner (Vleeming) connects it directly to lumbar stability.
Mobility & Flexibility — Phase 3 Additions
Continue Phase 1+2 routine, plus add:
- Thread-the-Needle (quadruped thoracic rotation)10 each side
- Wall Angels (standing or seated)2 × 10 slow reps
- Band Dislocates (shoulder CARs)2 × 10 reps
- Chest-Supported Prone Y/T/W (no weight)10 of each, daily
- Overhead Lat Stretch (half-kneeling)45s each side
- Levator Scapulae Stretch30s each side
Posture Focus — Phase 3
Before every pulling exercise: perform one slow scapular retraction + depression. Feel the lower traps "set" before gripping anything.
Breathing check: can you breathe into your upper back? Thoracic restriction blocks posterior expansion. Practice this daily with hands on upper back.
Forward head position: every hour, do one 5-second chin tuck. Reduces load on cervical extensors and re-activates deep neck flexors.
Kyphosis correction: when standing, think "sternum up, not chest out." Subtle distinction — prevents lower rib flare while lifting the thorax.
Dedicated
4 sessions / week · 2 patterns
Session A: Horizontal pulling + scapular stability. Session B: Vertical pulling + thoracic mobility under load. Alternate. ~55 min each. Retain Phase 2 core work as warm-up finisher (1 set each, reduced volume).
```Session A — Horizontal Pull & Scapular Control
| Exercise | Sets × Reps |
|---|---|
|
Chest-Supported Dumbbell Row
Chest on incline bench removes lower back compensation. Lead with the elbow, not the hand. Pause at top — feel scapular retraction. Lower slowly (3s).
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4 × 10 each side 3s lowering |
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Prone Y/T/W (light dumbbell or band)
Targets lower/mid trap and rhomboids specifically. Use very light weight (1–2kg). These muscles are severely weak. Quality of scapular movement matters more than load.
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3 × 10 each letter |
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Band Pull-Apart (face level, palms up)
Daily rhomboid / posterior deltoid corrective. Arms straight, pull band apart to chest width. Squeeze the shoulder blades together at end range. Don't shrug.
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3 × 15 reps |
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Seated Cable Row (chest pad)
Horizontal pull under load. Focus: full scapular protraction at start, full retraction + depression at end. No lumbar rocking.
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3 × 10–12 reps |
|
Farmer's Carry (bilateral)
Heavy bilateral carry. Trains thoracolumbar fascia tension, lat engagement, and global trunk stiffness simultaneously. Walk with purpose.
|
3 × 20m |
Session B — Vertical Pull & Thoracic Mobility
| Exercise | Sets × Reps |
|---|---|
|
Lat Pulldown (wide grip, to upper chest)
Pull bar to top of chest, NOT behind neck (behind neck is contraindicated). Initiate by depressing scapulae before pulling. Slight thoracic extension at bottom.
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4 × 10–12 reps |
|
Assisted Pull-Up or Band-Assisted Pull-Up
If available. Vertical pull in full range. If lat pulldown is sufficient, this is optional at this phase.
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3 × 5–8 reps |
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Straight-Arm Lat Pulldown (cable)
Arms stay straight. Purely works the lats as thoracolumbar stabilisers. Think of pulling the bar toward your hips in an arc.
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3 × 12–15 reps |
|
Kettlebell Deadlift (Romanian style, light)
Introduces hip hinge under load. The posterior chain (glutes, hamstrings, lumbar) all integrate here. Keep bar path close. Brace hard.
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3 × 8–10 reps |
|
Loaded Stick Walk (Phase 3 progression)
Increase band resistance further. Add a walking pace challenge — walk faster while maintaining trunk control. The upper back now contributes to bracing.
|
4 × 15 steps each side |
Minimum Effective Dose
3 sessions / week · single template
~35 min. One session covers horizontal pull, vertical pull, and scapular correctives. Retain one core exercise from Phase 2 as an opener.
Full Session — Central Trunk Priority
| Exercise | Sets × Reps |
|---|---|
|
Pallof Press (Phase 2 retention)
Keeps deep core active as a primer before upper back loading.
|
2 × 8 each side |
|
Chest-Supported DB Row
Highest-value horizontal pull. Eliminates compensation. Non-negotiable for upper back development.
|
3 × 10 each side |
|
Lat Pulldown
Vertical pull, lat development. Essential for posture correction of kyphosis.
|
3 × 10–12 reps |
|
Prone Y/T/W
The most direct lower/mid trap exercise. Even at minimum dose, this must be included. These muscles are almost always severely underdeveloped.
|
2 × 10 each letter |
|
KB Deadlift (Romanian)
Posterior chain integration. Builds the link between lumbar stability (Phase 1+2) and loaded hip hinge.
|
2 × 8–10 reps |
Advancement Criteria — Must achieve ALL before moving to Phase 4
You are ready to advance when…
✓
Can perform 12 chest-supported DB rows each side with a weight ≥ 15% bodyweight, with full scapular retraction and a 2s pause at top.✓
Can complete 12 lat pulldown reps with a weight ≥ 40% bodyweight, initiating each rep with scapular depression — not a bicep pull.✓
Can perform 10 Prone Y, T, and W reps with at least 2kg with scapular movement visible and controlled throughout.✓
Thoracic kyphosis visibly improved — can perform wall angel exercise with the entire back in contact with the wall throughout the movement.✓
Can perform a Romanian KB deadlift with ≥ 25% bodyweight for 10 reps with no lumbar rounding and a consistent hip hinge pattern.✓
Can execute band dislocates with a moderate-width grip without losing shoulder contact or compensating with lumbar hyperextension.04
Phase 04 · Full Trunk Integration
Shoulders & Hips
The shoulder girdle and hip girdle are the distal anchors of the trunk. Without stable, mobile hips and shoulders, all trunk work is built on sand. This phase integrates all previous gains into full-body movement patterns: pressing, hinging, squatting, and loaded carries under significant challenge. The goals shift from rehabilitation to performance — building the capacity to handle real-world forces, sport, and life demands without injury.
⚗ Science basis: The kinetic chain model (Kibler et al.) demonstrates that proximal stability enables distal mobility. Full trunk integration — the shoulder-spine-hip continuum — is the foundation of all functional movement. Gray Cook's FMS research and Cook's joint-by-joint approach (alternating stable/mobile joints) guide the structure of this phase: stable ankles → mobile hips → stable lumbar → mobile thoracic → stable scapular → mobile shoulder.
Mobility & Flexibility — Phase 4 Additions
Continue all prior mobility, plus add:
- Deep Squat Hold (assisted, goblet)3 × 30s
- Shoulder CARs (controlled articular rotations)5 each direction
- Hip CARs (standing, slow)5 each direction
- Couch Stretch (hip flexor/quad)90s each side
- Ankle Dorsiflexion (wall stretch)60s each side
- Overhead Squat with Stick (mobility screen)10 slow reps
Posture Focus — Phase 4
Shoulder packing: for all overhead and pressing work, "pack" the shoulder — keep it down and back in the socket. Prevents impingement and maximises force transfer.
Hip hinging under load: practice the "stick drill" — hold a stick along your spine. Three contact points: head, upper back, sacrum. Hinge without losing any contact point.
Squat alignment: knees track over second toe. Hip crease must descend below knee level for full-depth squat. Work toward this progressively — never force depth at the expense of lumbar neutrality.
Dedicated
4–5 sessions / week · 3 patterns
Session A: Hip-dominant (hinge + lower body). Session B: Shoulder + pressing. Session C: Squat pattern + overhead. Rotate with one full-body integration day. ~60 min. Retain select Phase 2+3 movements as warm-up primers (1 set each).
```Session A — Hip-Dominant / Lower Chain
| Exercise | Sets × Reps |
|---|---|
|
Barbell Romanian Deadlift
Progression from KB RDL. Load progressively. Hinge pattern — hips back, not down. Bar traces legs throughout. Brace before you move.
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4 × 6–8 reps |
|
Bulgarian Split Squat (goblet)
Unilateral lower body + hip flexor stretch simultaneously. Back foot elevated. Front shin vertical. Develops single-leg stability essential for gait and sport.
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3 × 8 each side |
|
Single-Leg Glute Bridge
Progression from bilateral bridge. High glute max demand. Prevents hip drop — requires lateral hip stability. Can add weight on hip.
|
3 × 10 each side |
|
Lateral Band Walk (hip circle)
Glute medius under load. Prevents knee valgus (caving) in all squat and lunge patterns. Mandatory hip stability drill.
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3 × 15 steps each side |
|
Loaded Stick Walk — Final Progression
Maximum band tension + add a slow tempo requirement. Or transition to a full Farmer's Carry Walk with asymmetric loading (one heavy, one lighter). This is the culmination of the stick walk series.
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4 × 20 steps each side |
Session B — Shoulder & Push/Pull Balance
| Exercise | Sets × Reps |
|---|---|
|
Landmine Press (half-kneeling)
Safest overhead pressing pattern. Half-kneeling position forces core engagement and eliminates lumbar compensation. Shoulder tracks in scapular plane.
|
3 × 10 each side |
|
Cable Face Pull (rope, upper chest height)
Posterior deltoid + external rotators + mid-trap. Arguably the most important shoulder health exercise. Elbows high, hands pull to forehead, thumbs back.
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4 × 15 reps |
|
Push-Up (full or deficit)
Serratus anterior activation (the "boxer's muscle") is critical for scapular health. Actively protract scapula at top of push-up — don't just lock elbows.
|
3 × max quality reps |
|
DB Arnold Press (seated)
Full shoulder rotation pattern. Rotational component requires scapular control throughout. Moderate weight, full ROM priority.
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3 × 10–12 reps |
|
Pull-Up (bodyweight or assisted)
Full vertical pull integrating lats, scapular depressors, core. The benchmark exercise for upper body posterior chain. Work toward unassisted.
|
3 × max quality reps |
Session C — Squat Pattern & Overhead Integration
| Exercise | Sets × Reps |
|---|---|
|
Goblet Squat
Counter-balance allows upright torso. Full depth only if mobility allows. Elbows drive knees out. Brace before descending.
|
4 × 8–10 reps |
|
Overhead Press (barbell or DB, standing)
Standing version demands full trunk integration. Brace hard. Don't hyperextend lumbar at lockout — rib cage stays down.
|
3 × 8 reps |
|
Turkish Get-Up (light KB)
The ultimate integration exercise — combines shoulder stability, hip mobility, trunk control, and motor sequencing. Start very light. Never rush this movement.
|
3 × 3 each side very light load |
|
Rear-Foot-Elevated Hip Flexor Stretch (loaded)
Half-kneeling with a light overhead press component. Combines hip flexor release + overhead mobility + anterior core bracing. The ultimate Phase 4 mobility drill.
|
3 × 8 each side |
Minimum Effective Dose
3 sessions / week · full-body
~40 min full-body sessions. Each session covers a hinge, a squat, a pull, and a push. This is the minimum pattern needed to maintain all prior gains and continue developing the full trunk as an integrated system.
Full Session — Full Trunk Integration
| Exercise | Sets × Reps |
|---|---|
|
Romanian Deadlift (KB or barbell)
The hinge pattern. Posterior chain anchor movement. Non-negotiable at this stage.
|
3 × 8 reps |
|
Goblet Squat
The squat pattern. Full trunk compression under load. Trains ankle, hip, and thoracic mobility simultaneously.
|
3 × 8–10 reps |
|
Pull-Up or Lat Pulldown
The pull. Vertical pulling integrating lats, scapular control, and core bracing in one movement.
|
3 × 8–10 reps |
|
Landmine Press or DB Overhead Press
The push/press. Landmine is safer for those still building shoulder mobility. Overhead press is the eventual goal.
|
3 × 8–10 reps |
|
Cable Face Pull
Shoulder health non-negotiable. Even at minimum dose, 2 sets of face pulls protect all the pressing work you're doing.
|
2 × 15 reps |
|
Turkish Get-Up
Full integration exercise. One per side, controlled. The ultimate test of whether all phases are talking to each other.
|
2 × 2–3 each side |
Phase 4 Completion — You have rebuilt your trunk when…
Program complete when you can demonstrate…
✓
A full-depth goblet squat (hip crease below knee) with 25% bodyweight held at chest, maintaining lumbar neutrality throughout.✓
A bodyweight Romanian deadlift for 8 reps with zero lumbar rounding and consistent hinge pattern — bar path tracing the legs throughout.✓
3 unassisted pull-ups from a dead hang (or lat pulldown ≥ 70% bodyweight for 8 reps with perfect scapular sequencing).✓
A standing overhead press with 25–30% bodyweight (per arm for DB) for 8 reps without lumbar hyperextension or rib flare.✓
A Turkish Get-Up with a meaningful load (5–10% bodyweight) for 3 reps each side — smooth, controlled, deliberate throughout.✓
No visible asymmetry in the overhead squat test (stick overhead) — the trunk is now functioning as a unified, integrated system.