Intro
 
The Titan Atlas is my favorite example of how glorious a strong back can be. Whether you’re a competing athlete or someone who just wants to shovel a snowy driveway pain free, this program may help to get you where you need to be.
 
 
 
 
Info
 
When beginning each exercise, begin MUCH lighter than you think necessary. It is best to learn the movement before load. Once you can complete a dozen reps without heavy fatigue, move up in weight.
 
Each movement should be done for five minutes. Do not overcomplicate this process. If the exercise is unilateral, like a woodchopper, perform your reps (<13) on one side then alternate to the other before taking your break. 
 
The Beginner section does not assume any particular level of physicality beyond normal activities and a relatively healthy form.
 
The Advanced section assumes the participant is an athlete or has a high degree of physical training.
 
Frequency: Four Days/Week
Duration per Session: 20 minutes
Equipment needed: Elevated surface, flow rope or Indian clubs, resistance band, some sort of weight (a loaded bag will suffice)
 
 
 
DISCLAIMER
 
This program is for PRE-Habilitation, meaning that no part of this program is claiming to fix chronic issues. Before beginning spinal training of any sort, especially unconventional methods such as this, be sure to consult your doctor and do your own due research. By participating in this program, you agree that any pain or worsening of injuries that may occur are not the fault of the author(s) or Invictus Training Methods LLC.