Rebuild

A 6-week home program to rebuild a strong, resilient low back and healthy hips using bands and dumbbells. Built for people coming back from low back pain or a recent disc injury who want to ease back into lifting with confidence. You'll start with back-friendly core control, build glute and hinge strength, then gradually bring bending and rotation back in by weeks 5-6.

TRAINING STYLE:

StrengthStabilityMobility

FOCUSES ON:

BackHipsCore

PROGRAM GOAL:

REBUILD a strong, resilient low back and healthy hips, so you can lift, move and get back to everyday life with confidence instead of guarding your back.

WHO THIS IS FOR:

For you if you're dealing with low back pain or coming back from a recent disc injury and want to ease back into lifting. Great if you're new to strength training or returning after time off and want a clear, step-by-step plan you can do at home.

WHAT IS THIS PROGRAM:

What's inside: 6 weeks, 3 workouts a week (Mon/Wed/Fri), about 45 min each Bonus Sunday mobility + foam rolling (about 25 min) 3 progressive blocks: your main lifts stay the same and get harder so you can see progress A different focus each day: squat + core, hinge, single-leg + rotation Built around your glutes, hip flexors and core

REQUIRED EQUIPMENT:

Foam RollerLacrosse BallMini BandResistance BandDumbbell

SAMPLE SESSIONS:

Week 1 - Mon: Squat + Core

11 Exercises

SESSION DESCRIPTION

This week: hurt doesn't mean harm. Back pain is very common and usually isn't a sign of damage. Your back is strong and built to move. Some discomfort while you get back into exercise is normal and safe, as long as it stays at 3/10 or below and settles within 24 hours. Walking: 20 minutes on your off days (Tue, Thu, Sat). Split it into two 10-minute walks if that feels better. How to brace (use this on every exercise): breathe in through your nose, then breathe out and gently pull your ribs down. Tighten your stomach like you're about to be poked in the belly, about 25% effort, and keep breathing. Daily back snack (optional): on days you sit a lot, do 10 prone press-ups or 10 standing back bends every 2-3 hours, as long as they don't make any leg symptoms worse. Get up and move for a minute every 30-45 minutes when you're sitting. Block 1 (Weeks 1-2): Control. Slow tempo on every rep (about 3 seconds down, 1 second up). Focus on owning the position before adding load. Mon: Squat + core. This day builds leg strength and anti-extension core control so your back stays steady while your hips work. Pain rule: discomfort up to 3/10 is fine if it settles within 24 hours. If it goes above that, use the version from the previous block.

A1)

Diaphragmatic Breathing

1x1:00

A2)

Prone press up

2x10

A3)

Cat cow

2x8

A4)

Banded Glute Bridge

2x10

A5)

Quadruped hip CAR

Left: 2 sets · Right: 2 sets

Goblet box squat

3x10

C1)

Step ups with slow descent

Left: 3 sets · Right: 3 sets

C2)

Deadbug with cueing

Left: 3 sets · Right: 3 sets

D1)

SLR over object

Left: 3 sets · Right: 3 sets

D2)

Front plank

3x00:30

D3)

Banded lat pull down

3x12

ABOUT THE COACH:

Rebuildr Certified

Rebuild

TRAINING STYLE:

FOCUSES ON:

PROGRAM GOAL:

WHO THIS IS FOR:

WHAT IS THIS PROGRAM:

REQUIRED EQUIPMENT:

SAMPLE SESSIONS:

Week 1 - Mon: Squat + Core

ABOUT THE COACH:

Luci

TRAINING STYLE:

SPECIALISES IN TRAINING:

Video Demos

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