You're in!
You've taken the first step to address your back pain, build strength and prevent injury.
Go ahead. Give yourself a pat on the back. You deserve it.
What's Next?
Let's get ready to dive in! Here's what comes next:
(Psst! This info will also land in your inbox any minute!)
Get your equipment ready
There is no home gym or fancy equipment required for this program. You'll just need 3 pieces of simple, easy-to-find equipment that will create resistance, which in turn, will build strength, endurance and coordination. Here are the 3 things you'll need to get started: 1 loop band, 1 resistance band and 1 weighted object.
You may already have these items at home, and if so, that's great! No need to get anything new. If you're looking for recommendations, I've included some links for equipment I recommend. (Please note, I am not an affiliate nor do I receive commission from any of the links provided). By all means, feel free to shop around and find what works best for you.
Loop Band
You'll need 1 loop band. I would recommend a light OR medium loop band. Consider which option is best for you. Keep in mind, you want to choose a band that provides resistance, but no so much resistance that you're not able to complete all the reps. With too much resistance, form tends to falter, and we never want to sacrifice good form!
Resistance Band
You'll need 1 resistance band. I would recommend a 1/4" OR 1/2" resistance band. Just like with the loop band, use your discretion and choose which option is best for you.
Weighted Object
You'll need 1 weighted object. A kettle bell, weighted slam ball, OR medicine ball work great with this program. However, I understand those items may not be readily available for everyone and I want to make this as easy for you as possible. So if you can't get your hands on one of those options, that's no problem! There are several household objects that can work as well. A jug or bottle of water, a backpack filled with books or a heavy purse are a few examples. But please be mindful to select an object that is a weight best suited for you AND that you can maintain a good grip on and steady control.
Watch the welcome videos
While you're gathering your equipment, go into your portal and check out the welcome videos. I cover the purpose of the course, what to expect, and what you need to know to get started. This will help set the stage and get the right frame of mind as you start the program. I also give you a quick crash course on pain so you know what's really going on when you experience pain. There's good stuff in there, so be sure to check it out!
Go to my portal
Mark your calendar
There's lots of good stuff headed your way! Mark your calendar and be sure to keep an eye on your inbox, you'll be hearing from me throughout the course of the program. (If you don't see an email from me, check your spam folder, and be sure to mark me as a safe sender.) Here's what you can expect:
Daily Exercises
Make the time. The greatest success with this program will come from consistency! Commit to doing the exercises daily. You will get out of it what you put into it! Be intentional. Hold time on your calendar each day to do the exercises. It will only take 20-30 minutes and it will be well worth it!
Weekly Program Drop
Get new exercises each week. This is a 4-week program. You'll start with access to the program in Week 1, then move on to Week 2, Week 3 and then finish with Week 4. Each week, you'll be notified when the new exercises have dropped in your portal. Watch the video and be sure to check out the accompanying printable PDF which includes each exercise, the movement cues, sets and reps. That week's exercises will also appear in your Exercise Library for a quick reference when you need it.
Ready to dive in? 💪
The Welcome and Week 1 videos are waiting for you right now in your online portal.
Remember - YOU GOT THIS.
And I'm ALL IN on this with you.
I'm ready! Take me to the portal