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  • Sam Dennis

The Blueprint For A Strong Back

Coach Sam

How many times have you heard that stronger glutes & tight hip flexors are the key to getting rid of back pain? It might be PART of the solution, but it rarely helps anyone long-term.


Our blueprint for building a stronger back for life is to treat the muscles and joints of the back just like any other muscle or joint. To focus on strengthening the tissue and moving the joints.


Here's 2 blueprint movements that will get you moving and help you start to strengthen your back overcoming those little aches & pains.

1. Jefferson Curls (or Bent Back Jefferson Curls)

Dosage: 2-3 sets of 5-8 reps with a slow tempo to focus on the pattern and control.

2. QL Extension (Side Bends)

Dosage: 2-3 sets of 5-8 reps with a slow tempo, focus on the stretch and control.

Remember! The key to staying strong & doing the things you love without pain or injury for a long time is to stay moving, keep loading your muscles and maintaining your strength as you age! Use it or lose it.




PS. If you found this helpful, you'll probably love the other stuff we send out regularly via email! Click here to jump in on the action with the form on our website!


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