Inside the program
What you actually get.
A complete walkthrough — the member portal, the four phases, every tool in the library, and a sample week.
Today's session · 22 min
Bird dog progression + breath work
Three sets of contralateral bird dogs with 3-second holds, paired with diaphragmatic breathing. Walk 25 minutes after dinner.
Phase 2 progress
Pain (NRS, 7d avg)
−1.8 since wk 0
Walking, week total
+34 min vs wk 5
The four phases
Sequenced for biology.
Phase 1 · Neural Reconnection
Weeks 1–4 · 15–20 min × 6 days
Multifidus activation drills, supine breathing, daily 10–20 min walk.
Phase 2 · Stability & Motor Control
Weeks 5–8 · 20–25 min × 5 days
Bird dog, dead bug, side plank progressions. Walking ramps to 25–30 min.
Phase 3 · Strength & Loading
Weeks 9–12 · 30–45 min × 3–4 days
Hip hinge, goblet squat, suitcase carry, progressive loading. The hypertrophy window.
Phase 4 · Functional Integration
Weeks 13–16 · 30–45 min × 3–4 days
Sport- or life-specific patterns. Return-to-activity plan. Maintenance prescription.
The complete library
Nine components. One coherent system.
Patient Workbook
70+ pages, PDF + interactive.
Exercise Video Library
40+ demos, multiple angles, cues.
Day-by-Day Calendar
The full 16-week schedule.
Functional Benchmarks
Validated tests at weeks 0–16.
Sleep Restoration
Structured plan, no melatonin gimmicks.
Nutrition for Recovery
Protein targets, anti-inflammatory basics.
Pain Journal Tools
Track NRS, flares, function.
Pain Neuroscience Module
What pain is. What it isn't.
Lifetime Updates
Future revisions included.
Sample week
A typical Phase 2 week.
- MonBird dog 3×8 + dead bug 3×10 + walk 25m
- TueActivation drills + breathwork + walk 25m
- WedSide plank progression + hip mobility + walk 30m
- ThuRecovery: mobility + sleep protocol review
- FriBird dog + dead bug (loaded variations) + walk 25m
- SatLong walk 40–60m + journal entry
- SunOptional yoga flow + plan next week