Training focus 01
Supported strength
Supported upper-body work and spine-neutral lower-body training use machines and controlled positions to maintain purposeful training.
SCF Restore & Return · Specialist pathway
Back Rebuild.
The Rebuild Series: Back Rebuild Protocol
Rebuild confidence. Restore control. Return to training.
A three-week structured bridge after a back flare-up, spasm or setback, with supported strength work and a gradual return to gym training.
$30 AUD one-off · App delivery · Coaching & check-ins
RESTORE & RETURNBACK
- Program length
- 3 weeks
- Training days
- 3 / week
- Session length
- 45–55 minutes
- Starting point
- Discuss suitability
Your bridge back to training
Find your confidence again.
A back setback can make everyday movement and training feel uncertain. Back Rebuild provides a calm, supported training structure for the space between a flare-up and your usual gym program.
Across three weeks, the aim is to maintain muscle, develop core and glute control, and build training tolerance without returning straight to heavy loading. Discuss your current symptoms and suitability before starting.
Training approachSupported full-body rehab-strength
Additional cardioWalking only / as tolerated
Program price$30 AUD one-off
Your supported full-body approach
Build trust in movement.
Explore the training priorities that run through your three-week block.
Training focus 02
Core & glute control
Glute activation, controlled core stability and breathing resets develop control and confidence with movement.
Training focus 03
Movement & recovery
Gentle walking as tolerated, low-threat movement exposure and decompression resets support the transition back to training.
A deliberate change of pace
Support first. Load gradually.
The program uses supported machines, controlled positions and steady progressions. During this block it excludes heavy squats, deadlifts, unsupported bent-over rows, loaded twisting and heavy standing overhead pressing.
These are choices for this short transition, rather than a permanent restriction on those exercises. Your current readiness guides the return to more demanding training.
Choose the right starting point
Is this pathway for you?
Confirm your current recovery stage and training suitability with Sean and your treating professional. The program supports a return to training and does not replace clinical assessment or clearance.
- You are returning after a back spasm, flare-up or setback and have confirmed that training is appropriate.
- You need a short, structured bridge before your usual gym program.
- You want supported options while rebuilding movement confidence.
- You are not ready for heavy squats, deadlifts or unsupported loading.
A structured plan with support
What you get.
- Three weeks of structured supported strength
- Three workouts per week
- Approximately 45–55 minutes per session
- Supported upper- and lower-body training
- Core stability and glute activation
- Breathing, decompression and recovery resets
- Walking-based conditioning as tolerated
- App delivery, coaching and check-ins
How access works.
Your one-off purchase includes coaching and check-ins while you work through the program. Take the time you need to finish. If you have not bought another program or joined Train Unlimited within 14 days of completing it, your account moves to basic access. You keep the program you purchased; new programming requires another purchase or an active Train Unlimited subscription.
Add new programming through another purchase or Train Unlimited at $12 AUD/week for library access while subscribed.
Your next step
Start Back Rebuild.
Move better, load smarter and rebuild confidence through a controlled three-week transition. Progress toward your usual training when your readiness supports it.
3 weeks · 3 workouts per week · $30 AUD one-off