US Sports Online Strength and Conditioning's Running Back and Rehab Program

Hi there Athletes and Warriors!
Back when I was playing football, I developed problems with my hamstrings and learned first hand the value of a good Rehab and Injury prevention programs. 
A big part of every program whether you are looking to lose a few pounds of fat or set a world record in the 100 Meter Dash, injury prevention and if necessary recovery will be a part or your program. 

So take a look at one of our more popular rehab programs and when you sign up with US Sports Online Strength and Conditioning;  rest assure that I am putting you on a path to total fitness that will include living in a position where you are injuy-free.

Running and Back Rehab

These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.

Throughout the length of the Runner and Back Rehab Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

2 Day Runner with Back Rehab (Click Here And Enter Program Name In The "Sport/Fitness Goal" Box Of The Profile form View a Sample Workout of this Program Below: Week 1 - Day 1 (Monday) of Matt Ahrens's Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Straight Arm Back Extension and Squeeze 16 reps, 16 reps  3    Video Lying Cross Body Floor Extension 12 reps, 12 reps  4    Video Leg Press (45 Degree) 20 reps @ 280 lbs, 20 reps @ 280 lbs, 12 reps @ 280 lbs  5    Video Machine Leg Curl 20 reps @ 60 lbs, 15 reps @ 70 lbs  6    Video Dumbbell Bench Press 20 reps @ 40 lbs, 15 reps @ 45 lbs, 10 reps @ 40 lbs  7    Video Dumbbell Fly 20 reps @ 20 lbs, 15 reps @ 20 lbs  8    Video Lat Pulldown Wide Grip Front 20 reps @ 65 lbs, 15 reps @ 70 lbs  9    Video Dumbbell Military Press 20 reps @ 25 lbs, 15 reps @ 30 lbs, 10 reps @ 25 lbs  10    Video Dumbbell Lateral Raise 20 reps @ 14 lbs, 15 reps @ 15 lbs  11    Video Dumbbell Supported Rear Lateral Raise 20 reps @ 11 lbs, 15 reps @ 12 lbs  12    Video Dumbbell Biceps Curl 20 reps @ 20 lbs, 15 reps @ 25 lbs  13    Video Dumbbell Triceps Kickback 20 reps @ 10 lbs, 15 reps @ 11 lbs  14 Seated Toe Press 20 reps @ 50 lbs, 15 reps @ 55 lbs  15    Video Kneeling Low Back Stretch 30 seconds  16    Video Passive Back Extension Stretch 30 seconds  17    Video Ball Roll Stretch 30 seconds  18    Video Reverse Crunches 23 reps, 23 reps  19    Video Bent Knee Crunches 52 reps, 52 reps

Exercise descriptions, printer friendly workouts, are available to fully registered clients. Get your custom program today! Click here and fill out the fitness profile form and you can start training today!