Pain-Free Back - 30 days to a pain-free and mobile back
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Welcome to the program for back rehabilitation!

About the program
Adapting the training to your own needs
Direct support from the coach
Week 1

Monday Activation
Monday Activation 2
Monday Activation 3
Monday Activation 4
Monday Strengthening
Monday Strengthening 2
Monday Strengthening 3
Monday Strengthening 4
Monday Strengthening 5
Monday Stretching
Monday Stretching 2
Monday Stretching 3
Monday Stretching 4
Tuesday Activation
Tuesday Activation 2
Tuesday Activation 3
Tuesday Activation 4
Tuesday Strengthening
Tuesday Strengthening 2
Tuesday Strengthening 3
Tuesday Strengthening 4
Tuesday Strengthening 5
Tuesday Stretching
Tuesday Stretching 2
Tuesday Stretching 3
Tuesday Stretching 4
Wednesday Activation
Wednesday Activation 2
Wednesday Activation 3
Wednesday Activation 4
Wednesday Strengthening
Wednesday Strengthening 2
Wednesday Strengthening 3
Wednesday Strengthening 4
Wednesday Strengthening 5
Wednesday Stretching
Wednesday Stretching 2
Wednesday Stretching 3
Wednesday Stretching 4
Thursday Activation
Thursday Activation 2
Thursday Activation 3
Thursday Activation 4
Thursday Strengthening
Thursday Strengthening 2
Thursday Strengthening 3
Thursday Strengthening 4
Thursday Strengthening 5
Thursday Stretching
Thursday Stretching 2
Thursday Stretching 3
Thursday Stretching 4
Friday Activation
Friday Activation 2
Friday Activation 3
Friday Activation 4
Friday Strengthening
Friday Strengthening 2
Friday Strengthening 3
Friday Strengthening 4
Friday Strengthening 5
Friday Stretching
Friday Stretching 2
Friday Stretching 3
Friday Stretching 4
Saturday Activation
Saturday Activation 2
Saturday Activation 3
Saturday Activation 4
Saturday Strengthening
Saturday Strengthening 2
Saturday Strengthening 3
Saturday Strengthening 4
Saturday Strengthening 5
Saturday Stretching
Saturday Stretching 2
Saturday Stretching 3
Saturday Stretching 4
Sunday
Week 2

Monday Activation
Monday Activation 2
Monday Activation 3
Monday Activation 4
Monday Strengthening
Monday Strengthening 2
Monday Strengthening 3
Monday Strengthening 4
Monday Strengthening 5
Monday Stretching
Monday Stretching 2
Monday Stretching 3
Monday Stretching 4
Tuesday Activation
Tuesday Activation 2
Tuesday Activation 3
Tuesday Activation 4
Tuesday Strengthening
Tuesday Strengthening 2
Tuesday Strengthening 3
Tuesday Strengthening 4
Tuesday Strengthening 5
Tuesday Stretching
Tuesday Stretching 2
Tuesday Stretching 3
Tuesday Stretching 4
Wednesday Activation
Wednesday Activation 2
Wednesday Activation 3
Wednesday Activation 4
Wednesday Strengthening
Wednesday Strengthening 2
Wednesday Strengthening 3
Wednesday Strengthening 4
Wednesday Strengthening 5
Wednesday Stretching
Wednesday Stretching 2
Wednesday Stretching 3
Wednesday Stretching 4
Thursday Activation
Thursday Activation 2
Thursday Activation 3
Thursday Activation 4
Thursday Strengthening
Thursday Strengthening 2
Thursday Strengthening 3
Thursday Strengthening 4
Thursday Strengthening 5
Thursday Stretching
Thursday Stretching 2
Thursday Stretching 3
Thursday Stretching 4
Friday Activation
Friday Activation 2
Friday Activation 3
Friday Activation 4
Friday Strengthening
Friday Strengthening 2
Friday Strengthening 3
Friday Strengthening 4
Friday Strengthening 5
Friday Stretching
Friday Stretching 2
Friday Stretching 3
Friday Stretching 4
Saturday Activation
Saturday Activation 2
Saturday Activation 3
Saturday Activation 4
Saturday Strengthening
Saturday Strengthening 2
Saturday Strengthening 3
Saturday Strengthening 4
Saturday Strengthening 5
Saturday Stretching
Saturday Stretching 2
Saturday Stretching 3
Saturday Stretching 4
Sunday
Week 3

Monday Activation
Monday Activation 2
Monday Activation 3
Monday Activation 4
Monday Strengthening
Monday Strengthening 2
Monday Strengthening 3
Monday Strengthening 4
Monday Strengthening 5
Monday Stretching
Monday Stretching 2
Monday Stretching 3
Monday Stretching 4
Tuesday Activation
Tuesday Activation 2
Tuesday Activation 3
Tuesday Activation 4
Tuesday Strengthening
Tuesday Strengthening 2
Tuesday Strengthening 3
Tuesday Strengthening 4
Tuesday Strengthening 5
Tuesday Stretching
Tuesday Stretching 2
Tuesday Stretching 3
Tuesday Stretching 4
Wednesday Activation
Wednesday Activation 2
Wednesday Activation 3
Wednesday Activation 4
Wednesday Strengthening
Wednesday Strengthening 2
Wednesday Strengthening 3
Wednesday Strengthening 4
Wednesday Strengthening 5
Wednesday Stretching
Wednesday Stretching 2
Wednesday Stretching 3
Wednesday Stretching 4
Thursday Activation
Thursday Activation 2
Thursday Activation 3
Thursday Activation 4
Thursday Strengthening
Thursday Strengthening 2
Thursday Strengthening 3
Thursday Strengthening 4
Thursday Strengthening 5
Thursday Stretching
Thursday Stretching 2
Thursday Stretching 3
Thursday Stretching 4
Friday Activation
Friday Activation 2
Friday Activation 3
Friday Activation 4
Friday Strengthening
Friday Strengthening 2
Friday Strengthening 3
Friday Strengthening 4
Friday Strengthening 5
Friday Stretching
Friday Stretching 2
Friday Stretching 3
Friday Stretching 4
Saturday Activation
Saturday Activation 2
Saturday Activation 3
Saturday Strengthening
Saturday Strengthening 2
Saturday Strengthening 3
Saturday Strengthening 4
Saturday Strengthening 5
Saturday Stretching
Saturday Stretching 2
Saturday Stretching 3
Saturday Stretching 4
Sunday
Week 4

Monday Activation
Monday Activation 2
Monday Activation 3
Monday Activation 4
Monday Strengthening
Monday Strengthening 2
Monday Strengthening 3
Monday Strengthening 4
Monday Strengthening 5
Monday Stretching
Monday Stretching 2
Monday Stretching 3
Monday Stretching 4
Tuesday Activation
Tuesday Activation 2
Tuesday Activation 3
Tuesday Activation 4
Tuesday Strengthening
Tuesday Strengthening 2
Tuesday Strengthening 3
Tuesday Strengthening 4
Tuesday Strengthening 5
Tuesday Stretching
Tuesday Stretching 2
Tuesday Stretching 3
Tuesday Stretching 4
Wednesday Activation
Wednesday Activation 2
Wednesday Activation 3
Wednesday Activation 4
Wednesday Strengthening
Wednesday Strengthening 2
Wednesday Strengthening 3
Wednesday Strengthening 4
Wednesday Strengthening 5
Wednesday Stretching
Wednesday Stretching 2
Wednesday Stretching 3
Wednesday Stretching 4
Thursday Activation
Thursday Activation 2
Thursday Activation 3
Thursday Activation 4
Thursday Strengthening
Thursday Strengthening 2
Thursday Strengthening 3
Thursday Strengthening 4
Thursday Strengthening 5
Thursday Stretching
Thursday Stretching 2
Thursday Stretching 3
Thursday Stretching 4
Friday Activation
Friday Activation 2
Friday Activation 3
Friday Activation 4
Friday Strengthening
Friday Strengthening 2
Friday Strengthening 3
Friday Strengthening 4
Friday Strengthening 5
Friday Stretching
Friday Stretching 2
Friday Stretching 3
Friday Stretching 4
Saturday Activation
Saturday Activation 2
Saturday Activation 3
Saturday Activation 4
Saturday Strengthening
Saturday Strengthening 2
Saturday Strengthening 3
Saturday Strengthening 4
Saturday Strengthening 5
Saturday Stretching
Saturday Stretching 2
Saturday Stretching 3
Saturday Stretching 4
Sunday
Week 5

Monday Activation
Monday Activation 2
Monday Activation 3
Monday Activation 4
Monday Strengthening
Monday Strengthening 2
Monday Strengthening 3
Monday Strengthening 4
Monday Strengthening 5
Monday Stretching
Monday Stretching 2
Monday Stretching 3
Monday Stretching 4
Tuesday Activation
Tuesday Activation 2
Tuesday Activation 3
Tuesday Activation 4
Tuesday Strengthening
Tuesday Strengthening 2
Tuesday Strengthening 3
Tuesday Strengthening 4
Tuesday Strengthening 5
Tuesday Stretching
Tuesday Stretching 2
Tuesday Stretching 3
Tuesday Stretching 4
Wednesday Activation
Wednesday Activation 2
Wednesday Activation 3
Wednesday Activation 4
Wednesday Strengthening
Wednesday Strengthening 2
Wednesday Strengthening 3
Wednesday Strengthening 4
Wednesday Strengthening 5
Wednesday Stretching
Wednesday Stretching 2
Wednesday Stretching 3
Wednesday Stretching 4

Friday Strengthening 5

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