💡 How to follow: After injury, twisting can be scary — so we stop moving. But a full recovery isn't about avoiding certain movements forever: it's about rebuilding tolerance gradually. Start stable (side plank → plank), then add load, then train in 3 dimensions, and finally express full power — so you can do the things you love and take care of your family.
1
Start Stable — Side Plank
Step 1Hold, build tolerance
Twisting after injury can be scary, so we stop. Instead of avoiding, rebuild tolerance gradually — begin in a stable anti-rotation position: the side plank.
- After injury, fear of twisting makes us stop
- Rebuild tolerance gradually — don't avoid forever
- Side plank: stable anti-rotation position
- Build the hold over time
2
Build Core Endurance — Plank
Step 2Plank to tolerance
Progress to a full plank on the mat — global core endurance in a controlled, neutral position.
- Full plank on the mat
- Neutral spine, ribs down
- Brace the core, breathe
- Build time as tolerance grows
3
Add Load, Then Go 3D
Step 3Loaded → 3D training
Once stable, move to loaded or resisted training, then into 3-dimensional work — like the single-leg squat with a medicine ball at chest, which builds balance and multi-plane control.
- Progress to loaded/resisted training
- Single-leg squat, medicine ball at chest
- Control multi-plane (3D) movement
- Stay within tolerance — no pain spikes
4
Full Expression — Kettlebell Swing
Step 4Power when ready
Finally, express the movement fully — the kettlebell swing rebuilds the hinge and power. Recovery's real goal: do the things you love and take care of your family.
- Kettlebell swing — hinge and drive
- Full power once tolerance allows
- Recovery isn't avoiding movements forever
- Move for the life you want