MBSC Adult Intro Program: Strength Training w/ Back Pain
Weeks 1-3
Foam Rolling & Peanut For T-spine, 90/90 Tennis Ball in Low Back Foam Rolling & Peanut For T-spine, 90/90 Tennis Ball in Low Back Foam Rolling & Peanut For T-spine, 90/90 Tennis Ball in Low Back
Mobiltiy Circuit Mobiltiy Circuit Mobiltiy Circuit
Spiderman Stretch Spiderman Stretch Spiderman Stretch
Box Hip Flexor with Breathing Box Hip Flexor with Breathing Box Hip Flexor with Breathing
Hip Rotator Stretch Hip Rotator Stretch Hip Rotator Stretch
Kneeling T-Spine Rot Kneeling T-Spine Rot Kneeling T-Spine Rot
Yoga Table Yoga Table Yoga Table
90/90 Breathing on Wall: 2 Rounds of 5 Breathes 90/90 Breathing on Wall: 2 Rounds of 5 Breathes 90/90 Breathing on Wall: 2 Rounds of 5 Breathes
Lunge Matrix: Lunge Matrix: Lunge Matrix:
Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side Bi-lateral Hip Lift 3 x 10 seconds & Single Leg hip Lift 3 x 10 ea. side
Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds) Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds) Toe Touch Squat x 10 Mini-Band Circuit (squats, lateral walks, single leg holds)
Split Squat Hold + 5 Reps Split Squat Hold + 5 Reps Split Squat Hold + 5 Reps
Lateral Squat x 5 ea Lateral Squat x 5 ea Lateral Squat x 5 ea
SLDL x 10 ea SLDL x 10 ea SLDL x 10 ea
Bear Crawl 2 x 10 yds Inchworm Core Act. Leg Lowers 2 x 10 ea. Ladder Bear Crawl 2 x 10 yds Inchworm Core Act. Leg Lowers 2 x 10 ea.
Lateral Crawl 2 x 10 yds Forward Skip Core Act. Deadbug 2 x 10 ea. 1-2 Stick Sissors Lateral In-in Out Out Lateral Crawl 2 x 10 yds Forward Skip Core Act. Deadbug 2 x 10 ea.
High Knee Run Shuffle Quad Hip Ext. (on elbows) 2 x 10 ea. Cross Behind In-In/Out-Out High Knee Run Shuffle Quad Hip Ext. (on elbows) 2 x 10 ea.
Carioca Cross If Front Carioca
Box Jump: 3 x 5 (first week 2 sets only) Jump Squats (One at a time - not continuous) 3 x 8 Low Lateral Bound & Stick: 3 x 5 ea (first week 2 sets only) Box Jump: 3 x 5 (first week 2 sets only) Jump Squats (One at a time - not continuous) 3 x 8
Kneeling Chest Pass: 3 x 10 Stay light 1/2 Kneeling Side Toss: 3 x 10 ea Light Medball Overhead Slams 3 x 10 Standing OH Throw: 3 x10 ea side Light Battling Ropes 3 x :20/ :25/ :30
Plank Circuit: 3 x :20/:25/:30 ea w/ Tall Kneeling Side Plank Plank Circuit: 3 x :20/:25/:30 ea w/ Tall Kneeling Side Plank Plank Circuit: 3 x :20/:25/:30 ea w/ Tall Kneeling Side Plank
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
KB Deadlift 2x8 3x8 3x10 Goblet Squat to Box 2 x8 3x8 3 x 10 KB Deadlift 2x8 3x8 3x10
PVC Hip Hinge Practice 3 x 8 PVC Hip Hinge Practice 3 x 8
Inline Chop 2x8 3x10 3x12 Inline Lift 2x8 3x10 3x12 Inline Row 2x8 3x10 3x12
Supported Sumo Hold Stretch 2 x :20 3 x :20 3 x :20 Toe Touch Squat 2x6 3x8 3 x 10 Leg Curl 5 sec. Eccentrics 2x5 3x6 3x8
Lying Hip Flexion 5 sec. Mini-band hold 3 x 4 ea. side 3x 5 ea. side 3x 6 ea. side
Split Squat 2 x :15 3 x :15 3 x :20 Alt DB Bench 2 x 8 ea 3 x 8 ea 3 x 8ea Split Squat 2 x 8 ea 3 x 8 ea 3 x 8ea
Hold
Chin-Up (don’t drop down) 2x5 3x5 3x5 TRX Row w/ roller btw knees 2x8 3x8 3 x 10 DB Row 2 x 8 ea 3 x 8 ea 3 x 10 ea
or X-Pulldown 3x8 3 x 10 3x12
Floorslide or Wallslide 2x8 3 x 10 3 x 12 Front Plank 2 x :20 3 x :20 3 x :25 Active Spiderman OR 2 x 5 ea 3 x 5 ea 3 x 5 ea
Wall/Floor Slide 2x8 3 x10 3 x12
Push-Up w/ roller 2x8 3x8 3 x 10 Reaching 2 x 8 ea 3 x 8 ea 3 x 10 ea 1/2 Kneeling OH Press 2 x 8 ea 3 x 8 ea 3 x 10 ea
between knees or 1 KB SLDL 1/2 Kneeling Landmine Press 2 x 8 ea 3 x 8 ea 3 x 10 ea
Farmer Carry 2 x Turf 3 x Turf 3 x Turf Suitcase Carry 2 x Turf 3 x Turf 3 x Turf Foot Elevated SL Hip Lift 2x8 3x8 3 x 10
Goblet Carry
TK Anti-Rotation Hold 2 x :15 ea 3 x :15 ea 3 x :20 ea TK Push/Pull 2 x 8 ea 3 x 8 ea 3 x 10 ea Farmer Carry 2 x Turf 3 x Turf 3 x Turf
Conditoning Week 1 Week 2 Week 3 Conditoning Week 1 Week 2 Week 3 Conditoning Week 1 Week 2 Week 3
Tempo Runs x8 x10 x 12 Sled Push x4 x5 x6 Airdyne 1 mile 1.5 mile 2 mile
(DEPENDING ON SPACE) Down and Back = 1 Record Times
Turf: Down and Back x 1 Minute Rest or Tredmill 15/45 off @ 5 incline Stay Light! Focus on Form
Bike Sprints :20/:40
x6 x7 x8
90/90 Breathing on Wall: 2 Rounds of 15 Breathes 90/90 Breathing on Wall: 2 Rounds of 15 Breathes 90/90 Breathing on Wall: 2 Rounds of 15 Breathes
