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Back Injury Rehab Program (Comeback Program)

Back Injury Rehab Program (Comeback Program)

If it's time to rebuild your back and core, this is your new accessories program!


The Comeback program walks you through how I trained for 12 weeks once I was cleared to train again after my back injury in 2015.


This program is for an athlete that is limited in what they can do after an acute or chronic back injury. Ideal for someone who is cleared by their specialist or GP to return to training and is ready to rebuild their back, core and glutes. Guidance; no longer experiencing pain in an ass-to-grass air squat for 30 seconds.


This program will run alongside your class WODs and the cheat sheet will be your ticket to being able to participate in the class WODs. This is the ultimate accessory program to help you come back from this injury stronger than you were before.


There are three phases; mechanics, consistency and intensity. It is a 12-week guide and covers everything from strength and stability to flexibility and lifestyle. My system was built after trying to come back from a back injury and failing multiple times before getting it right. It got me back to competing and was the catalyst for me to become the fittest and strongest version of myself. 


Equipment you need access to;


  • barbell and some plates
  • resistance bands or booty bands
  • GHD (glute-hamstring developer)
  • broomstick or PVC for balance
  • box or high step/bench to step onto (pistols)
  • pull-up bar


If you are also doing classes and need guidance on how to scale, get the cheatsheet as that is a system I developed for myself and for coaching athletes with injuries. Just understanding the concept of the red light, yellow light and green light system will help you with scaling for any injury. 


The bundle is an option to buy both porgrams together!

  • Disclaimer

    This document remains the intellectual property of CFK. For personal use only, not to be copied, distributed, altered or sold.

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