Back pain doesn’t have to bench your training. We open up about the rough L4 L5 S1 years, the nerve pain that hijacked daily life, and the turning points that brought heavy training and even running back without the dread of tomorrow’s flare-up. The big shift wasn’t another ab circuit—it was redefining “core” to include adductors, glutes, obliques, and spinal erectors, then pairing that with slow, deliberate positions that the spine can trust under intensity.

We dig into the hip-first approach that changed everything: weekly Cossack squats, adductor deadlifts, and glute bridges that build stable range instead of floppy flexibility. From there, we translate it to barbell and gymnastics. Learn how to spot and manage pelvic tilt in squats, pick a stance that matches your anatomy, and use tempo to protect the lumbar at the bottom. On the rig, we tighten the kip so the core and lats lead while the low back stays quiet. For strength without the risk, we lean hard on split squats and lunges—big leg stimulus with near-zero chance of butt wink.

We also get real about when training helps and when it doesn’t. Imaging and history matter. If nerves are losing function, surgery might be the right step; if progress is steady, smart rehab can carry you far. Inside the gym, our programming adds joint health blocks for hips and shoulders, with repeatable drills and progressive overload so improvements stick. You’ll hear community updates, SugarWOD notes and videos we’re building, Coach Chase’s farewell hangout, and holiday schedule changes so you can plan your sessions.

If you’ve ever been told “just strengthen your core” and still woke up stiff, this conversation gives you a clearer map: build hips, control positions, respect your structure, and train hard within guardrails. Subscribe, share with a training partner who needs it, and drop a comment with the movement you want us to break down on video next.

12/15/2026 Monday Update | Community, Back Health & Holiday Schedule 🎄