Who Should Do This Program:

This program is safe and effective for everyone.

This program teaches us to activate our core muscles naturally in our daily life. This will help improve posture and avoid injury while performing every day, functional activities.

The program also includes additional workouts that target and activate our Glutes (the muscles in our butt that are often "switched off" or inactive, which leads to body imbalances and back pain).

Finally, the program includes Foam Rolling and Stretching exercises to release our tight muscles and fascia.

With This Program You Will:

  1. Increase muscular endurance of the core muscles

  2. Learn to maintain a neutral spine during repeated forward flexion, loading, and strengthening exercises. This prevents the backward bulging of the discs, which can lead to injury

  3. Improve spinal disc and height simply by exercising in a horizontal position

  4. Regain quality of life by getting rid of the back pain

  5. Prevent back injuries and spinal conditions from occurring

How to Approach This Program:

As with any exercise program, you need consistency to achieve and maintain results.

Do it 5 times/week to improve, and 3 times/week to maintain back health.

Do Class 1 until you can hold Modified Plank for at least 60 seconds; only then move on to Class 2 (typically, it takes a few weeks).

Do Class 2 until you can hold Modified Side Plank for at least 60 seconds; only then move on to Class 2. It is important not to rush this progression!

Do your WODs and Foam Rolling on the off-days when you are not doing your classes.

To learn more about Spine and Back Health, please read my blog post.

To learn more about Glutes click here.

To learn more about Foam Rolling and how it relates to back health click here.


Clarice is a Physical Therapist with advanced training in Spinal Health and Wellness. She started out as a Neurological PT and later switched into sports orthopedics; she combines the best elements of both in her programs. She loves adding balance, coordination or agility challenges to strength training to make exercise more functional and true to life.  

Clarice loves sports and has a background in running, dance and collegiate swimming. Those who know Clarice in person can attest that this Irishwoman has a big warm personality, and is a lot of fun! She says: 

"I’m passionate about figuring out the human body and how to help my clients reach their full potential.  I love teaching my clients how to use foam rollers, stick rollers, acupressure balls, and both dynamic and static stretching to assist with fascial and connective tissue release and flexibility training.  I’m a sound believer in the importance of a strong core and see it as the foundation or tree trunk of the body-giving the spine the tremendous stability it needs so the arms and legs can move freely and with better agility and ease.  

 I’ve been a Physical Therapist for nearly 30 years and absolutely love it!  I’ve had the pleasure to work with people from all walks of life including artists, farmers, policemen, firemen, NFL Players, burn victims, neurological clients, Olympians, total knee and hip patients, cystic fibrosis clients, and grandmas. Seeing their health and quality of life improved through exercise gives me immense satisfaction, and motivates me to do even more". 

Clarice Cummins, P.T.


Clarice Cummins, P.T. Start Practicing