Back Rehabilitation Workout Program — Free Training Plan

Sample Programs

Beginner Back Rehabilitation

8 weeks beginner

Beginner individuals recovering from lower back injury (disc issues, facet syndrome, muscle strain).

Back-safe training minimizing spinal compression and excessive hip hinging under load. Core stability and hip mobility focus.

#	Exercise	Sets x Reps	Notes
1	Sled Leg Press	3x15-20	No spinal compression, controlled movement.
2	Standing Leg Curl	3x15-20	Hamstring isolation, back safe.
3	Glute Bridge	3x15-20	Hip activation without spinal load.
4	Walking Lunge	2x10-12	Dynamic mobility, upright posture.

#	Exercise	Sets x Reps	Notes
1	Dead Bug	3x10-12	Segmental control, no spinal stress.
2	Upward Facing Dog	3x10-12	Anti-extension core stability.
3	Plank with Twist	3x20-30sec	Isometric core endurance.
4	Glute Bridge	2x10-12	Safe spinal mobility prep.

Intermediate Back Rehabilitation

8 weeks intermediate

Intermediate individuals recovering from lower back injury (disc issues, facet syndrome, muscle strain).

Back-safe training minimizing spinal compression and excessive hip hinging under load. Core stability and hip mobility focus.

#	Exercise	Sets x Reps	Notes
1	Sled Leg Press	4x12-15	Increased volume, machine safety.
2	Sled Leg Press	3x12-15	Controlled depth, upright position.
3	Dumbbell Romanian Deadlift	3x12-15	Light load, hip hinge pattern.
4	Banded Step-Up	3x12-15	Single-leg loading, no twisting.

#	Exercise	Sets x Reps	Notes
1	Band Horizontal Pallof Press	3x10-12	Anti-rotation, functional stability.
2	Kneeling Plank Shoulder Tap	3x20-30sec	Dynamic stabilization.
3	Glute Bridge	3x12-15	Unilateral hip strength.
4	Incline Side Plank	3x20-30sec	Lateral stability under load.