Luke / A Plan Worth Starting

01 / What You Said You Want

Where you want to be in five months.

Your words from the call, not mine. The dream scenario isn't competing or chasing PBs. It's getting back to functional, with the door open for more after that.

Walking the dog without pain every step
Sitting through a car journey without it kicking off after fifteen minutes
Back on the mats lightly, fitness coming back, feeling like yourself again
Competing again next year, when your coach gives the green light

02 / What's Getting In The Way

Effort isn't the issue. Structure is.

You've put time and money into trying to fix this. Physios, chiros, osteos, acupuncturists, ChatGPT, writing your own programmes. The effort's been there. The structure hasn't.

A bulged disc, surgery date uncertain, NHS pushing into next year
Pain on every walk with the dog. Every long car journey. Every gym session that goes wrong.
Pull-ups send a shooting pain down the leg. Free weights off the table. Stuck on machines.
A year out of training. In your words: "this isn't me."
Money spent on physios, chiros, osteos, acupuncture. None of it sticking.

03 / The Direction We Agreed Makes Sense

Three sessions a week is plenty to work with.

Bird dogs and dead bugs are 5–10% of what you actually need
Real upper body, lower body, and core work, structured around what your back can tolerate today
Free weights reintroduced gradually, in the right order, as load tolerance comes back
Programmed for the demands of grappling and striking, not generic rehab

04 / If You Move Now

Structure replaces guesswork. Within days.

This week: structured programme in your hands, video demos, daily WhatsApp support
First month: load tolerance coming back, free weights reintroduced gradually
By the time surgery lands: you go in stronger, recovery on the other side is cleaner
If surgery moves further out: you've banked months of progress instead of decline

The stronger you go into surgery, the cleaner the recovery. Same principle as ACL prehab. Work doesn't get wasted. It gets cashed in.

05 / Someone In Your Position

A weightlifter with a chronic lower back issue.

Client Story

Qaader

Weightlifter · Lower back rehab

Different sport. Same starting point.

06 / If Nothing Changes

Day to day, things stay where they are.

Nothing dramatic. The pattern just continues.

Walks with the dog still hurt
Car journeys still kick off after fifteen minutes
Gym sessions stay limited to machines, free weights off the table
Strength and conditioning keep slipping week by week
Surgery lands eventually. You go in with less than you have now. Recovery takes longer.

07 / Investment

Two ways to start. Same programme.

Monthly

£197 / mo

Three month minimum, then drops to £175/mo rolling.

12 weeks upfront · Save £92

£499

Full twelve weeks paid up front, then rolls onto monthly at £175/mo.

25-day money-back guarantee. Applies to both options.