182 workouts
The focus of this program is to help those with lower back pain (with or without radiculopathy/sciatica) and is also ideal for those without pain looking to strengthen and stabilize the core, hip and increase mobility in the spine and hip.
If you have any of the following, this program will help you: lumbar radiculopathy, disc herniation or bulging, degenerative disc disease, sciatica, scoliosis, anterior pelvic tilt, postural issues, and uncharacterized or non-specific low back pain!
One-time payment for lifetime access.
The main program is divided into 3 phases, with 2 weeks for each phase... so 6 weeks total.
There are 5 days in each "week" of workouts. These can be implemented however works best for you. For many this looks like Monday through Friday doing Days 1-5, and taking the weekend off. Then starting back at Day 6 on Monday.
If you have gone through all of the workouts in Phase 1, and can do the exercises with good form and mostly pain free, you can move to Phase 2. If you feel like you are not ready for Phase 2 and the first phase still needs some work, stay there for another week. Everyone progresses at a different pace, so take your time.
It will take about 30-40 minutes to complete each workout. Each day the workout starts with mobility work and then moves into strengthening exercises.
EQUIPMENT NEEDED:
Kettlebell (KB) or Dumbbell (DB)
Mini-band
Bench or Chair
If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: info@tnfit.online
Week 1
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Week 2
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Bodyweight
Mehdi Dalili
|Any Level
|No Equipment
|Bodyweight
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Week 3
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|Bench
|Stretch
Week 4
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Week 5
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Core
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core & Cardio
Mehdi Dalili
|Any Level
|foam roller
|Stretch
Mehdi Dalili
|Any Level
|Bench
|Stretch
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Week 6
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core & Cardio
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|Dowel
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell / Booty Band
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Lisa Prang
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|No Equipment
|Yoga
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Advanced
|Bench
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Mobility
Mehdi Dalili
|Any Level
|No Equipment
|Stretch
Mehdi Dalili
|Intermediate
|weight plate
|Mobility
Mehdi Dalili
|Any Level
|Step
|Lower Body
Mehdi Dalili
|Any Level
|BOOTY BAND
|Lower Body
Mehdi Dalili
|Any Level
|Dumbbell
|Upper Body
Mehdi Dalili
|Any Level
|No Equipment
|Core
Mehdi Dalili
|Any Level
|Dumbbell
|Lower Body
Mehdi Dalili
|Any Level
|No Equipment
|Stretch