REBUILD Foundation: Back & Hips
The Reason Your Back Keeps Flaring Up Isn't Because You're Training Too Much.
It's Because You're Running the Wrong Program.
Rebuild Foundation: Back & Hips™
is a 4-week training program for lifters dealing with back pain.
Smarter loading.
Better variations.
Built-in progressions.
4-week app access + lifetime PDF guide.
One payment. Nothing to cancel.
The Problem
You've put years into this. The discipline is there. The consistency is there. The program just wasn't built for what your body is dealing with right now.
You're not someone who skips the gym.
You show up. You put the work in. You've been doing that for years.
The problem isn't your discipline. It isn't your effort. It isn't even your back.
It's that the program you're running was never built for someone at your level dealing with this.
So every session you piece it together yourself.
You get to the bar. Load it up. Get to the bottom of the squat — and feel that familiar twinge. You rack it. Drop the weight. Tell yourself you'll go heavier next week.
You've been saying that for three months.
You're watching your training partners load plates you used to warm up with. You're spending more time on YouTube before sessions trying to figure out what's safe than you are actually lifting.
You've done the physio. You've done the chiro. Feels better for a week — then it comes back.
And every single one of them handed you the same thing.
Band walks. Clamshells. Bird dogs. Foam roll for an hour before you touch a barbell.
You already know that doesn't transfer to a 400lb squat. You've known for months. You kept doing it because nobody gave you anything better.
The Shift
You've been treating this like a pain problem.
It's actually a program problem.
Pain is just what shows up when the program doesn't account for what your body is dealing with.
As long as you keep running a program that wasn't built for your situation — it doesn't matter how much you modify, how careful you are, or how many band walks you do.
The same pattern keeps running.
That's the big mover. Not your back. Not your mobility. Not your technique.
The program.
Fix the program, and everything else starts to shift.
Who Built This
This is built by someone who trains.
Not someone who hands out clamshells.
Most programs for back pain are written by people who've never watched someone deadlift.
They're built for patients. People whose goal is daily function, walking upstairs, getting out of a car.
That's not you.
I'm a kinesiologist who trains. I've coached lifters through back pain, shoulder pain, knee pain back to full training, back to PRs, back to lifting heavier than before the injury.
This program is what I'd hand a lifter who came to me and said:
"I don't need a coach right now. I just need a better program than this sheet of exercises."
That's exactly what this is.
What You Already Know
4 weeks. 3 sessions per week. A program that actually accounts for what's going on.
Rebuild Foundation: Back & Hips™ is a self-guided training program delivered via an app on your phone.
Built around the loading strategies and movement patterns that let you keep training hard while taking excess stress off the spine.
Not stretches. Not band exercises. Not "just rest for 6 weeks."
Actual training. Just smarter.
What’s Inside
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No guessing what's next, it's already mapped
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4-week app access + lifetime PDF guide. One payment. Nothing to cancel.
The Day 7 Win
Here's what Week 1 actually feels like.
It's the end of your third session.
You pick up your bag. Walk to the car. Get in.
And somewhere on the drive home you realise you didn't think about your back once during that session.
No second-guessing the weight. No cutting the range because something felt off.
No "I probably shouldn't have done that" sitting in traffic.
You just trained.
That's it. That's the win.
Not "pain is gone." Not "fully fixed."
Just, I trained. It went well. I'm coming back tomorrow.
That shift happens in 7 days. Not 6 weeks. This week.
Results from lifters using the same exercise this program is built on
Why Now
Every week you run the same program, the same pattern runs with it.
You're going to train tomorrow anyway.
The question is whether you do it with a program built for your situation, or piece it together again from YouTube videos and whatever felt okay last week.
The generic program got you here. A smarter one gets you out.
$22. That's the whole decision.
Lifetime access. Instant delivery. First session today.
What you’re probably wondering before you buy.
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If you're a lifter, back pain is affecting your training, and you want to keep training with a smarter program, yes.
If you're looking for treatment or a full rehab plan, this isn't that. This is a training program. -
No. This is designed to keep you training. That's the whole point.
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Training IS the rehab. That's the whole philosophy behind this program.
You don't fix back pain by avoiding load, you fix it by learning to load smarter.That's exactly what these 4 weeks are built around
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Via Everfit. A training app on your phone. Instant access after purchase. Sessions pre-loaded, video demos on every exercise, progressions built in
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Your physio built a program for a patient. This is built for a lifter.
There's a difference.
A better program. $22. Start today.
4 weeks. 5 sessions per week. Everything inside the app. One decision.
Lifetime access. Instant delivery. Nothing to cancel.
Gabe — Kinesiologist & Coach. Built this for you.