AKMI Human Performance
An 8-Week Plan to Ease Low Back Pain and Load Your Back Again
The assessment-first correction program, built on the same methodology used in full AKMI biomechanical assessments.
8-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase, so you can repeat the same tests and track your own progress.
This program is designed for you if:
Four progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (5-6x/week minimum) · ~20 min
Calm the pain, restore relaxed belly breathing, and get the back moving gently every day
Exercises: Pain Baseline Self-Assessment, Crocodile Breathing, Supported Knee-to-Chest (Single Leg), Seated Sciatic Nerve Glide
Weeks 3-4 · 5x/week · ~25 min
Restore the hip hinge pattern, build trunk endurance, and reduce fear of movement
Exercises: Wall Hip Hinge Drill, Modified Side Plank (Knees Bent), Bird Dog with 3-Second Hold, Glute Bridge with Controlled Tempo
Weeks 5-6 · 4x/week · ~30 min
Load the hip hinge and trunk control with weights, and carry them into compound movements
Exercises: Kettlebell/Dumbbell Deadlift, Goblet Squat to Box, Farmer Carry, Full Side Plank with Hip Drop
Weeks 7-8 · 3x/week · ~20 min
Consolidate gains, build a maintenance routine, and set up self-monitoring habits that keep them
Exercises: Maintenance Circuit A: Breathing + Bird Dog + Side Plank, Maintenance Circuit B: Deadlift + Goblet Squat + Farmer Carry, Daily Back Health Check-In
It is written for non-specific low back pain: check the list under "Is This For You?" above. If you have an acute injury, a diagnosed condition that needs medical care, or any of the warning signs the program lists, see a clinician before you start.
Phase 1 (weeks 1-2): about 20 minutes, Daily (5-6x/week minimum); Phase 2 (weeks 3-4): about 25 minutes, 5x/week; Phase 3 (weeks 5-6): about 30 minutes, 4x/week; Phase 4 (weeks 7-8): about 20 minutes, 3x/week.
Every phase has self-assessment checkpoints and the criteria for moving on. If you have not met them, stay in that phase until you do. If you are not improving, or any warning sign in the program appears, see a clinician. For a personalized plan, book a full AKMI assessment.
Yoga mat or soft floor surface; Sturdy chair and a box or bench at knee height; Light dumbbell or kettlebell (8-12 kg), two for the carry; Broomstick or dowel; Wall space; Smartphone for self-assessment recordings.
Yes. Do each session on its own, in the morning or before you train. If your training makes your symptoms worse, reduce it and check the warning signs in the program.
It starts by measuring your own baseline, progresses in 4 phases over 8 weeks, and each phase has checkpoints and criteria that decide when you move on.
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