Tutorial Main Menu
Tutorial Menu
This tutorial contains essential information to help you get the most out of the program. Take a few minutes to review the next sections.
If you’re new here,
review the “Where Do I Begin” FAQ
before tutorial review.
If you’re new here,
review the “Where Do I Begin” FAQ before moving forward.
Getting Started
Getting Started:
Your First Week
- Minimal variety: The same flows repeat for a reason. Consistency builds adaptation.
- Expect small wins: Your first goal is to learn how your body responds, not to fix everything at once.
- Remember 3 out of 10 effort can cause change.
Pain Questions
Flare-Ups &
Pain Questions
- Flare-ups are feedback, not failure: They help you learn your limits.
- During a flare: Drop to pain-free flows, active rest, and walking.
- Starting after injury: Wait until pain calms, then begin at the easiest level.
- Sciatica or nerve symptoms: These often appear as you reintroduce movement, stay below the flare line and let your body adapt slowly.
- Remember: Pain is a guidepost, not a verdict.
Program Structure
Program
Structure
& Schedule
- Long Game Flow: Mon, Wed, Fri (main back & body work).
- Mobility Flow: Tues, Thurs (gentle, opening work).
- Rest Days: Weekends = optional walking or light movement, nothing forced.
- Regular gym training: Pause or reduce at first. Rebuild your back before adding external load.
- Choose the movements you can handle now with low intensity, small ranges, & controlled effort.
Progression
Progression:
When & How to Level Up
- Don’t rush levels: Stay at each step until it feels easy and repeatable without flare-ups.
- Add intensity slowly: Small jumps in load or range beats big leaps.
- Signs you’re ready: No next-day flare-ups, movements feel controlled, recovery is consistent.
- Qualitative over quantitative: Progress is about how it feels, not chasing numbers.
- Remember: Consistency beats intensity every time.
Common Questions
Common Questions
Answered
- “Do I need to do every exercise?” → Start with the basics; add on only when ready.
- “Life is busy, how can I progress?” → It’s better to do less consistently than to disappear completely. Even one or two sessions per week keeps the line moving forward.
- “Can I combine SI joint or PT exercises?” → Yes, as long as you stay below flare level.
- “How long until results?” → Expect months, not weeks. The Long Game takes time.
Resource Tips
Resource
Tips
- Use the search feature in the community chat (🔍 top right). You can search key words to find answers and powerful stories.
- Use our AI Chat Bot within your Members’ Hub for quick answers
- Review Community Chat resources tab
- Utilize Education Modules & LBA Youtube videos
Mindset & Expectations
Mindset & Expectations
- Healing isn’t linear: Ups and downs are normal.
- Overthinking stalls progress: Just show up and learn your body’s limits.
- Stay patient: Most members need months before major changes.
- Empower yourself: This program teaches you to trust your own intuition.
- Remember: Your back isn’t fragile — it’s adaptable.