Healthy Lower Back Program

About Course

Build a stronger, healthier, and more resilient lower back through a progressive rehabilitation and strengthening system.

The Healthy Lower Back Program is designed to help individuals improve mobility, strengthen supporting muscles, enhance posture, and reduce lower back discomfort through structured movement progressions. The program gradually advances from foundational floor exercises to strength, stability, and advanced movement training.

Each phase is carefully organized to improve movement quality, core control, flexibility, and overall spinal health while helping you build confidence in daily activities and exercise.

Whether you experience occasional lower back discomfort, spend long hours sitting, or simply want to develop a stronger foundation, this program provides a safe and progressive roadmap toward long-term back health.

Improve lower back mobility
Strengthen core and stabilizing muscles
Enhance posture and movement mechanics
Improve balance and body control
Increase flexibility and joint mobility
Develop functional strength for daily activities
Reduce stiffness caused by prolonged sitting
Build long-term lower back resilience
Progress safely from rehabilitation to advanced movement

Course Content

Level 1 — Floor Exercises
Focuses on mobility, activation, stretching, core engagement, and movement restoration through floor-based exercises.

Ankle Pumps

00:00
Straight Leg Raise

00:00
Single Knee to Chest Stretch

00:00
Double Knee to Chest Stretch

00:00
Ball Press

00:00
Bridge 90 Degree

00:00
Clamshells

00:00
Hanging

00:00
Lumbar Rotation

00:00
Cat–Camel

00:00
Tummy Tuck in Quadruped

00:00
Tummy Tuck in Supine

00:00
Piriformis Stretch

00:00
Quadriceps Stretch

00:00

Level 2 — Technique & Control
Introduces standing movements, balance development, movement control, and improved coordination while maintaining proper form and tempo.

Standing dorsiflexion

00:00
Band straight-leg raise

00:00
Band side-leg raise

00:00
Prone leg raise

00:00
Prone chest lift

00:00
Single-leg stand

00:00
Jefferson curl

00:00
Chair sit-to-stand

00:00
Heel raise

00:00
Seated cat–camel

00:00
Dead bug (dynamic)

00:00
Hanging

00:00

Level 3 — Strength & Stability
Develops core strength, lower body stability, posterior chain strength, and functional movement patterns through controlled resistance training.

Seated leg raises

00:00
Devils and angels

00:00
Plank dumbbell pass

00:00
Band sidewalk

00:00
Deep squats

00:00
Single-leg heel raise

00:00
Single-leg RDL

00:00
Piriformis stretch

00:00
Quadriceps stretch

00:00
Deadlift

00:00
Hanging knee-to-chest

00:00
Scapular pull-ups

00:00

Level 4 — Power & Advanced Control
Combines strength, athletic movement, stability, and advanced control exercises designed for long-term back health and functional performance.

Standing jumps

00:00
Side lunges

00:00
Reverse lunges

00:00
Deadlift

00:00
Single-leg RDL with dumbbell

00:00
Overhead squats

00:00
Pull-ups

00:00
Hanging toe-to-bar

00:00
Prone chest lift with dumbbell

00:00
Stick side bends

00:00
Piriformis stretch

00:00
Quadriceps stretch

00:00

Student Ratings & Reviews

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About Course

What Will You Learn?

Course Content

Level 1 — Floor Exercises Focuses on mobility, activation, stretching, core engagement, and movement restoration through floor-based exercises.

Ankle Pumps

Straight Leg Raise

Single Knee to Chest Stretch

Double Knee to Chest Stretch

Ball Press

Bridge 90 Degree

Clamshells

Hanging

Lumbar Rotation

Cat–Camel

Tummy Tuck in Quadruped

Tummy Tuck in Supine

Piriformis Stretch

Quadriceps Stretch

Level 2 — Technique & Control Introduces standing movements, balance development, movement control, and improved coordination while maintaining proper form and tempo.

Standing dorsiflexion

Band straight-leg raise

Band side-leg raise

Prone leg raise

Prone chest lift

Single-leg stand

Jefferson curl

Chair sit-to-stand

Heel raise

Seated cat–camel

Dead bug (dynamic)

Hanging

Level 3 — Strength & Stability Develops core strength, lower body stability, posterior chain strength, and functional movement patterns through controlled resistance training.

Seated leg raises

Devils and angels

Plank dumbbell pass

Band sidewalk

Deep squats

Single-leg heel raise

Single-leg RDL

Piriformis stretch

Quadriceps stretch

Deadlift

Hanging knee-to-chest

Scapular pull-ups

Level 4 — Power & Advanced Control Combines strength, athletic movement, stability, and advanced control exercises designed for long-term back health and functional performance.

Standing jumps

Side lunges

Reverse lunges

Deadlift

Single-leg RDL with dumbbell

Overhead squats

Pull-ups

Hanging toe-to-bar

Prone chest lift with dumbbell

Stick side bends

Piriformis stretch

Quadriceps stretch

Student Ratings & Reviews

Gym: 8488 123 street - nm fitness

Phone : +1 (778) 891-7287

Email : officialjassfitness@gmail.com

Level 1 — Floor Exercises
Focuses on mobility, activation, stretching, core engagement, and movement restoration through floor-based exercises.

Level 2 — Technique & Control
Introduces standing movements, balance development, movement control, and improved coordination while maintaining proper form and tempo.

Level 3 — Strength & Stability
Develops core strength, lower body stability, posterior chain strength, and functional movement patterns through controlled resistance training.

Level 4 — Power & Advanced Control
Combines strength, athletic movement, stability, and advanced control exercises designed for long-term back health and functional performance.