Northbound Performance · Phase 1

Strength Baseline

Weeks 1 to 6. Same awareness warm up every session. Pick your session number, then log the reps and weight you actually used.

4 to 6
Weeks
3x
Per Week
RPE 3–6
Effort

Before Every Session

Just because something is tight doesn't mean it needs to be stretched more. It's your nervous system not trusting your body to move there. This is how you convince it a spot is safe to move again.

01
Test a movementBodyweight squat or hip hinge, notice where you brace or fall short of full range
02
Roll Lacrosse Ball on FeetInside, outside, 70 to 90 percent pressure, stay heavy
03
Lacrosse Ball Release, Glutes, Traps, PecsSlow breathing throughout
04
Roll hip flexors and quadsLateral reach, alligator style. Look for length through opposites while maintaining a strong, stable core
05
Open the thoracic spineRotation drills through the mid back. Lying, legs locked into 90 degrees, neutral spine, open shoulders, and watch the reach
06
Circulation breathingA few slow full breaths, nervous system down before you load anything
07
Core activationDead bug or bird dog. Look for a stable pelvis and ribcage
08
RetestSame movement from step 1, notice what changed before you start
I didn't become stronger after my back healed. My back improved because I finally learned how to become stronger.

Weeks 1 and 2, Foundation

Goal

Prove the pattern is safe

Bodyweight and very light load only. Nothing here should feel hard, that's on purpose.

Sessions Logged0 / 0

SL Calf Raise

2x12 each side
FeelFull range, all the way up onto your toes, controlled all the way back down. Notice if your ankle wobbles at the top.

Heel Elevated Bodyweight Squat

2x12
FeelThe brace lock in before your hips move, not after. Weight stays centered the whole way down, not drifting toward your toes or heels.

Split Squat, both feet grounded

2x8 each side
FeelYour back glute working to keep you upright, not just your front leg doing everything. Torso stacked over your hips.

Wall or Incline Push Up

2x10
FeelWhole midsection braced the entire rep. If your lower back arches as you lower down, the brace released, reset it.

Seated DB Overhead Press, light

2x10
FeelRibs stacked over your hips as the weight goes up, not flaring open.

Side Plank

2x15 sec each side
FeelA straight line from shoulder to ankle, hips stacked. Notice which side asks more of you.

Standing Hip Flexor March

2x10 each side
FeelStanding leg stays tall and stable while the other knee drives up slow and controlled.

Weeks 3 and 4, Building

Goal

Add real load to a pattern your body already trusts

Light dumbbells enter. Same exercises, same order, more load.

Sessions Logged0 / 0

SL Calf Raise, light load

2x12 each side
FeelSame ankle stability cue, now with load testing it further.

Heel Elevated DB Squat

2x12, light dumbbells
FeelSame brace cue, now under real load. The moment the brace loosens under weight, that's your edge for today.

Rear Foot Elevated Split Squat

2x6 to 8 each side
FeelFront foot rooted through the whole foot, not just your toes. Back leg is for balance, not to push you up.

DB Bench Press, light

2x8
FeelShoulder blades pulled down and back before the first rep. Control the weight down.

Seated DB Overhead Press

2x8
FeelSame rib and hip stacking cue as before, now with more load.

Side Plank, longer hold or light load

2x20 sec each side
FeelNotice if the harder side from weeks 1 and 2 is closing the gap with the easier side.

Standing Hip Flexor March, light band

2x10 each side
FeelThe band adds resistance you control, not fight through.

Weeks 5 and 6, Consolidating

Goal

Lock in the baseline before Phase 2 begins

Loads increase again, light anti rotation work gets added, still well inside a controlled effort range.

Sessions Logged0 / 0

SL Calf Raise

2x15 each side
FeelYou should be able to tell immediately if one side behaves differently than the other by now.

Heel Elevated DB Squat

2x12, moderate dumbbells
FeelThe brace and centered weight feeling should be close to automatic by now.

Rear Foot Elevated Split Squat

2x8 each side, light load
FeelNotice how much steadier your balance is compared to week 1, that's the real marker here.

DB Bench Press

2x8 to 10, slightly heavier
FeelTesting whether the pattern actually held or just looked right at a lighter weight.

Seated DB Overhead Press

2x8 to 10
FeelRibs and hips still stacked, this should be feeling more automatic by now.

Overhead Tricep Extension, light

2x12
FeelRibs stay down, easy to let your lower back take over if your midsection isn't doing its job.

Side Plank with light rotation

2x20 sec each side
FeelRotation comes from your midsection staying controlled, not your hips dropping.

Standing Hip Flexor March

2x12 each side
FeelCompare this to week 1. Notice what's different in your balance and control.
End Of Phase Check By the end of week 6, every exercise above should feel automatic, not just possible, and you should be able to answer the "what to feel" cue for each one without rereading it. If something still feels shaky, repeat that week rather than moving forward.

Effort, Not Just Load

Rate every session 1 to 10 on effort. This phase should sit between 3 and 6 the entire time. If you're consistently above 6, back off. If you're consistently below 3, tell me, we'll move faster than the plan above.

Soreness vs. Warning Sign

Normal
  • Dull, general, both sides
  • Fades within 24 to 48 hours
  • Gets better as you move, not worse
Pay Attention
  • Sharp, one sided, or radiating pain
  • Numbness, tingling, or weakness
  • Gets worse with movement, not better

End of Phase Tracker

Rate each one 1 to 10 once you've worked through all six weeks.

How comfortable did I feel loading my back this week?

Did I avoid anything out of fear rather than a real reason?

Did I do anything I wouldn't have attempted at the start of this phase?

How did my body actually respond, not how I expected?

The gym is the vehicle. Your life is the goal.
Ben Davies · Northbound Performance