Ok, so you don’t have to be an RKC Certified Instructor to use this program, but you will have to be familiar with some of the Russian Kettlebell Challenge exercises and proper form. This is assuming you have a client who has "normal" back pain, like the average American who’s back hurts because they sit at a desk all day. If you have some sort of injury you probably want to consult your favorite sports medicine doctor before starting any kind of strength program. Actually this is you back, if you have any kind of back pain it wouldn’t hurt to consult your sports medicine doctor first. Ok, now lets get to it.
Kettlebell swings are the number one thing.
I’m also a fan of static planks, and heavy deadlifting. While we’re at it, you could throw in some hanging knee raises for balance. Also, I’ve found that face-the-wall squats seem to do people a lot of good.
A really easy quick and dirty week could look like this:
Monday: Two Hand Kettlebell Swings: Multiple sets of 15
Tuesday: Plank: 30 seconds – 1 minute x 3
Wednesday: Hanging Knee/Leg Raises 3×5
Thursday: Deadlift 3 x 5 or 5 x 5
Friday: Face the Wall Squats 3 x 15 (working to get as low as possible), Renegade Rows 3 x 5 or 5 x 5
On a couple of those days I’d also throw in a push and a pull of some sort. Take your pick. You could use the above program as like the first half of your normal workout. Or you could use it as all you do. Lately I’ve been super busy and have been amazed at how much I’ve gotten out of super abbreviated workouts. Depends on her goals/schedule/intensity.
Also, I’d probably alternate face-the-wall-squats with face-the-pole-squats.
Anyway, that’s off the top of my head. Enjoy.
Josh Hillis, RKC