Fix Your Back Without Quitting the Gym

The only low back self-directed plan built for lifters who still want to deadlift, squat, and train hard — even after a tweak.

What You’ll Get:

✅ A 3-phase training system to rebuild confidence after a back tweak.
✅ 21-day progressive plan you can do in any gym.
✅ Video demos, warm-up guide, mistake fixer, and printable checklists.
✅ Bonus: How to modify while recovering.

This isn’t just a list of stretches or bird dogs.
This is real rehab — made for people who train.

Created by a Doctor of Physical Therapy Who actually Lifts.

  • You don’t need to rest for 6 weeks.

  • You need a smarter strategy to fix your hinge, calm symptoms, and reload your back.

  • This protocol is built for:

    • Lifters in their 30s–50s.

    • People who’ve been through this before and want to handle it better.

    • Active adults who want results, not rest.

Choose Your Package

  • 📝 Protocol Only — $49

    - Instant download of the full 3-phase protocol (PDF).

    - Video links to every movement demo.

    - Bonus warm-up and lift mod guide.

    - A progression tracker and checklist.

    - Tips for when to move forward or regress.

    Protocol Only

  • 🎥 Protocol + Walk Thru — $79

    - Everything in Protocol Only…

    - PLUS: 3 coaching videos where I walk you through every phase, movement, and cue.

    Protocol + Walk Thru

Train smarter. Lift better. Feel confident again.

Need to Talk to a Human First?

Reach out on Instagram: @formationphysicaltherapy
Or book a 1-on-1 discovery call.

Trusted by Lifters Who Don’t Want to Be Told to Rest.

“I had a great experience working with Dr. Allison! I had struggled with lower back pain for nearly a year and was able to get back to lifting and running with her help. Before, my back would flare up often and I was apprehensive even about performing daily household tasks. After working together, I am back in the gym and feel more confident moving and being active. Dr. Allison was always kind, supportive, and able to explain exercise technique and her thought process behind my recovery plan in a way that was easy to understand. I would certainly return in the future!”

  • Formation Client

FAQ

Do I need a gym?
- You’ll need access to dumbbells, kettlebells, and a rack — nothing fancy.

Is this safe if I just tweaked my back?
- Yes. Start with Phase 1. Everything is scalable and coached.

What if I still have questions?
- Book a discovery call to see if you’re a good fit for an in-person plan and I’ll help you directly.