Back Rehab 1

Choose the version that fits you

PDF Guide — $59 Instant download of the complete pictured 3-week guide. Use Add to Cart on this page.

Everfit Online Program — $149 The same 3-week program delivered in Everfit with scheduled workouts, exercise demonstrations, progress tracking, and reminders. Sold separately.

Choose one version—you do not need to buy both.

A clear, bodyweight-based 3-week program designed to support spinal mobility, controlled core endurance, strength, and everyday movement confidence.

Back Rehab 1 alternates two simple workouts across six training days each week. The pictured guide gives you exact sets, reps, durations, scaling options, coaching cues, and direct exercise video links.

Inside the guide:

• Complete 18-day schedule across 3 weeks

• Two alternating bodyweight workouts

• Pictured start and finish positions for every movement

• Direct exercise demonstration links

• Beginner-friendly scaling and safety guidance

• No equipment required; an exercise mat and firm chair are optional

Format: Instant-download pictured PDF.

This educational fitness program is not medical care and does not diagnose or treat back pain. Begin only if you are cleared for exercise, follow the safety screen, and seek appropriate medical care for red-flag symptoms.

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