Body · 22 training options

Lower Back

8 matching training options

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes lower back in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes lower back in linked sessions
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Includes lower back in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes lower back in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes lower back in linked sessions
8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
Includes lower back in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes lower back in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes lower back in linked sessions