This block is designed to achieve 3 goals;

1. Get your pain down to a manageable level (ideally no pain).

2. Work on our foundational movement patterns that we will be strengthening in later blocks.

3. Start working on upper body exercises, glute and care activation exercises as well as some general conditioning (cardio)

By the end of this block you should be;

• Feeling much less pain

• Have negative orthopaedic and neurological tests

• Competent in foundational movement patterns

• Improved mobility and flexibility

• Feeling confident that you are on the right track for a great recovery

This block is about starting to build your strength. We work on exercises that target your glutes, core and lower back muscles.

We also start performing compound exercises with partial range of motion such as deadlifts from a raised platform and squats to a box.

The goal by the end of this block is;

1. To be able to hold a plank for >60s

2. Perform >15 single leg glute bridges

3. Able to perform a deadlift and a squat

4. Increased hamstring (posterior chain) flexibility

This block we introduce full range of motion compoiund exercises such as deadlifts from the ground and full depth squats. We advance on your core, glute and back work as well as advance with your upper body work.

There is an option to begin joining our field sessions where we introduce running mechanics and prepare to run exercises.

By the end of this block we should be able to;

1. Increased hamstring and hip mobility

2. Ability to perform a deadlift with 30-50%+ of your bodyweight

3. Ability to squat 30-50%+ of your bodyweight

4. Hold a plank for greater than 90s

5. Perform single leg bridges >20

Block 4 is about increasing your strength. This block we focus on reduced reps and increased weight for your compound exercises. We start to introduce jumping work as well (known as plyometrics) to challenge the bodys ability to move quickly.

This block we look at your;

• Perform a heavy 90-100% effort deadlift for 3 reps (3RM)

• Can squat 50-100% of your bodyweight

• Improve on your plank test

• Can carry 50% of your bodyweight for 30s (farmers carry test)

Now that weve built your strength and flexibility we want to make sure that you can move your body in various ways. We introduce new exercises that challenge your ability to move your spine 'out of neutral' as this is what happens in the real world.

We have you performing exercises with a bend back and an extended back. We focus more on rotational exercises and more dynamic movements to enhance your overall confidence in your physical capacity.

This block is a continuation of the last block with the introduction of more speed and co-ordination work. We use reactive exercises and responsive exercises to develop similar qualities. We still focus on strength and mobility work throughout this block.

We have you performing exercises with a bend back and an extended back. We focus more on rotational exercises and more dynamic movements to enhance your overall confidence in your physical capacity.