How to Build the Core for Back Pain | Full Workout

360 Core Protocol! Day 1 (Outer Layer) 3 Rounds: Front (ab wall): L-Sit Holds x 30 sec OR Garhammer Raise x 10 Sides (obliques/tranverse ab): Suitcase Carry x 30 sec OR Pallof Press x 10 each side Back (spinal erectors): Back Ext Iso Holds x 1 min Day 2 (Inner Layer) 3 Rounds: Front (psoas): Reverse Squat x 20 Sides (QL): QL Extension x 10 each side Back (Multifidus, Rotatores/Interspinalis): Elephant Walk/J Curl x 10 (each side elephant walk) This is not the most complex protocol for the core, by design. However it is far more complete than any "core" approach I tried as a chronic back sufferer. Remember that all of these qualities of the back scale. From the slightest variation to an olympic training level. So if anything feels overwhelming or unsafe, take the signal from your body to find a regression. My page has full regressions on all of these exercises laid out. (I am working to make a better complete database of all the exercises and regressions for you) I hope this can help you on your journey to Low Back Ability. For more guidance and help on these concepts, the Back Breakthrough Blueprint is now live! Shoot me an email for more info at: [email protected] Regardless, I am rooting for you and your healing :)