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Bronson Clinic's FREE "Low Back Prep" Program

PHASE I: EXPLORING MOVEMENT - Exploring ranges of motion that have been unkept or perhaps were never before discovered. Restoration of restricted motion is imperative to success in this program because it allows us to get into better positions. Try to push to your end-range of motion without forcing too hard. If you do your best and still don't feel a stretch, then don't worry about that one and move on.

Cat / Cow (Spine Flexion & Extension)

Childs Pose x Cobra (More Spine Flexion, Extension)

Side Bends (Spine Lateral Flexion)

Hero / Seiza Lean-back (Hip Extension - Anterior chain)

Downward Dog (Hip flexion - Posterior chain)

Runner Stretch + Thread The Needle (Hip flexion, extension; Spine Rotation)

Feet On The Wall Drill (Hip Extension - Posterior Chain)

Tall Kneeling Reach Over (Hip Flexion, Spine Lateral Flexion)

Leg Raises (extra credit to strengthen anterior chain)

PHASE II: ANTI-MOVEMENT - Learning to resist external forces. Resisting external forces is a crucial part of core stability training. The other major part is learning to control external forces through motion which is covered in the final phase.

Beast Crawl Variations (anti-rotation, anti-extension)

Dynamic Side Plank (anti-lateral flexion, anti-rotation)

Superman Holds (anti-flexion)

PHASE III: STABLE MOBILITY - Learning to control external forces. Build confidence in all positions by strengthening full ranges of motion in a controlled environment. Practicing these things in a controlled environment means that when in an environment that you can't control, you'll be more prepared to handle the task without getting hurt.

Jefferson Curl or "J-curl"(dynamic spine, sagittal plane, "for the stretch")

Lumbar Extensions (dynamic spine, sagittal plane, "for the pump", superset with J-curl)

Reverse "Hyper"extensions (similar to above but glutes initiate the movement)

RDL (static spine, rear sagittal plane)

Side Bend (dynamic spine, coronal plane)

Suitcase Deadlift (static spine, coronal plane)

Dragon Flag (Lower abs) "If it's good enough for Bruce Lee, then it's good enough for me."

Roman Chair Sit-Ups (Upper abs)