{"product_id":"strong-and-stable-back-4-life","title":"Strong \u0026 Stable Back 4 Life","description":"\u003cp\u003e\u003cstrong\u003eBuild a powerful, pain-free back for life.\u003c\/strong\u003e The follow-up to Coach Firas Zahabi's best-selling Strong \u0026amp; Stable Knees 4 Life: unlock and stabilize your spine, prevent back pain, and develop world-class core strength.\u003c\/p\u003e\n\n\u003ch3\u003eWhy athletes love it\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e🧘 \u003cstrong\u003eDecompress your spine anywhere\u003c\/strong\u003e: simple methods for standing, sitting in a chair and on the floor\u003c\/li\u003e\n\u003cli\u003e🛡️ \u003cstrong\u003ePrevent back pain\u003c\/strong\u003e: most people will deal with back pain at some point, and this gives you the tools to stay ahead of it\u003c\/li\u003e\n\u003cli\u003e💪 \u003cstrong\u003eWorld-class core strength\u003c\/strong\u003e: gymnastic abs, the McGill plank, the advanced bird dog and Coach Zahabi's favorite ab exercise\u003c\/li\u003e\n\u003cli\u003e⚡ \u003cstrong\u003ePower without the risk\u003c\/strong\u003e: safe, inexpensive alternatives to Olympic lifting and how to build rotational power\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat's included\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e🎥 Part 1: step-by-step training, all covered in the first hour\u003c\/li\u003e\n\u003cli\u003e🎧 Part 2: \"Back in Depth\", a podcast-style deep dive to listen to whenever it suits you\u003c\/li\u003e\n\u003cli\u003e📱 Stream or download, and watch as many times as you like\u003c\/li\u003e\n\u003cli\u003e♾️ Lifetime access\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWho it's for\u003c\/h3\u003e\n\u003cp\u003eEvery athlete who wants to perform at their best without back pain: grapplers, fighters, lifters and anyone who sits at a desk and trains hard.\u003c\/p\u003e\n\n\u003ch3\u003eWhy this program works\u003c\/h3\u003e\n\u003cp\u003eCoach Zahabi takes you deep into why the martial arts, gymnastics, ballet and yoga traditions have long understood what is optimal for performance, and how science has finally caught up. He spent years working with top experts from around the world on how to prevent and rehabilitate back injuries, and this program shows you exactly how to keep your back healthy for life.\u003c\/p\u003e\n\n\u003ch3\u003eFull lesson list\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003ePart 1: Training\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eWhy the traditional arts beat exercise science in this area\u003c\/li\u003e\n\u003cli\u003eWhy proper alignment and regular decompression matter\u003c\/li\u003e\n\u003cli\u003eThe Alexander Technique and the Alexander Plus Technique\u003c\/li\u003e\n\u003cli\u003eHow to elongate the spine while standing (must know)\u003c\/li\u003e\n\u003cli\u003eHow to decompress the spine while sitting in a chair (must know)\u003c\/li\u003e\n\u003cli\u003eThe concave-and-unroll method, and decompressing on the floor\u003c\/li\u003e\n\u003cli\u003eUnderstanding the neutral spine and neutral neck\u003c\/li\u003e\n\u003cli\u003eThe one hinge rule, and how to slouch safely\u003c\/li\u003e\n\u003cli\u003eUnderstanding your abs, gymnastic abs basics and Coach Zahabi's favorite ab exercise\u003c\/li\u003e\n\u003cli\u003eThe plank test: find out if your abs are ready for anything\u003c\/li\u003e\n\u003cli\u003eThe McGill plank and the advanced bird dog\u003c\/li\u003e\n\u003cli\u003eHamstring curl progression and low-impact plyometrics\u003c\/li\u003e\n\u003cli\u003eThe ballistic pull-through\u003c\/li\u003e\n\u003cli\u003eTwo ingenious alternatives to Olympic lifting that are far safer and inexpensive\u003c\/li\u003e\n\u003cli\u003eHow to safely build rotational power\u003c\/li\u003e\n\u003cli\u003eThe box squat and the deadlift\u003c\/li\u003e\n\u003cli\u003eUnderstanding the tight muscle problem\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003ePart 2: Back in Depth\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe secret to athleticism and how it relates to your back\u003c\/li\u003e\n\u003cli\u003eHow alignment is a skill that becomes a habit, and why the best athletes have the best alignment\u003c\/li\u003e\n\u003cli\u003eWhy stability is paramount\u003c\/li\u003e\n\u003cli\u003eWhy elite athletes with the strongest, or the most flexible, backs still get injured\u003c\/li\u003e\n\u003cli\u003eWhy you should train with a margin of safety\u003c\/li\u003e\n\u003cli\u003eStiffness vs. mobility, and how to train tissue to be stiffer or more pliable\u003c\/li\u003e\n\u003cli\u003eHow stress accumulates: stress + recovery = adaptation\u003c\/li\u003e\n\u003cli\u003eThe secret to quick, healthy recovery (must know)\u003c\/li\u003e\n\u003cli\u003eThe first thing to do if you injure your back\u003c\/li\u003e\n\u003cli\u003eWhy the Alexander Plus Technique beats gravity boots\u003c\/li\u003e\n\u003cli\u003eWhy tight back muscles are especially dangerous, and why you need to \"become a supple leopard\"\u003c\/li\u003e\n\u003cli\u003eExercise selection, reps and sets, and training movements rather than muscle groups\u003c\/li\u003e\n\u003cli\u003eThe S.A.I.D. principle, and why Coach never uses corrective exercises\u003c\/li\u003e\n\u003cli\u003eWhy you never do conditioning before live training\u003c\/li\u003e\n\u003cli\u003eHow sitting is often the problem, and why it's OK to slouch sometimes\u003c\/li\u003e\n\u003cli\u003eHow to decompress your spine throughout the day and increase energy\u003c\/li\u003e\n\u003cli\u003eCoach's experience with Stuart McGill, and why you may not need a scan\u003c\/li\u003e\n\u003cli\u003eWhether you should arch your back, and when to see a physiotherapist\u003c\/li\u003e\n\u003cli\u003eWhy you should get in the pool if you can\u003c\/li\u003e\n\u003cli\u003eCoach's own back injury and sciatica\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Juji Club","offers":[{"title":"Default Title","offer_id":40290867904546,"sku":null,"price":40.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0013\/0115\/1780\/products\/Strong_StableBak4Life.jpg?v=1653428011","url":"https:\/\/www.jujiclub.com\/en-ca\/products\/strong-and-stable-back-4-life","provider":"Juji Club ","version":"1.0","type":"link"}