This program is designed for anyone dealing with low back pain, stiffness, or discomfort—or anyone looking to build a strong foundation for a healthier low back, glutes, hips, and core.

It’s ideal if you’re struggling with:

• Ongoing low back pain or stiffness
• Frequent flare-ups or tweaks in the lower back
• Sciatic or hip pain from sitting, standing, or walking
• Difficulty with basic movements like squatting, bending, or touching your toes
• Posture issues, like anterior pelvic tilt
• Trouble activating your glutes or getting full hip extension
• A fear of doing exercises like squats or deadlifts
• Past experiences with therapy that didn’t seem to provide lasting relief

Whether you’re a complete beginner, an athlete, or someone recovering from an injury, this program will help you feel stronger, more mobile, and in control of your low back health.

While we can't speak for every program out there, we can confidently say that the methods you'll learn here have helped thousands achieve long-term, pain-free results for their low back, hips, and glutes.

The mobility techniques in this program are truly unique, offering the same effectiveness as those taught by traditional physical therapists. Pairing these techniques with targeted strength exercises amplifies their impact, ensuring lasting results.

This isn’t just a collection of exercises—it’s a fully guided program. With in-depth video tutorials, detailed sets and reps, and carefully designed sequences, you’ll get a step-by-step experience that delivers real, reliable results.

We’ve structured the program like a journey—explaining not just what to do, but why you’re doing it and how it fits into the bigger picture.

Unlike our "Performance Bands Toolkit" or "Clutch Kit," this is a complete program that dives deep into explanation, sequencing, and coaching, providing an experience similar to working with a personal trainer.

Some mobility exercises provide instant relief (in just minutes!), but you’ll see tangible improvements in your physical condition each week and at the end of every stage.

Each stage builds on the last, gradually increasing in difficulty and complexity to keep you moving forward without setbacks.

Stage 1 - Eliminate Stiffness: This stage focuses on getting you pain-free and functional. It’s mobility-driven, helping you identify and eliminate the source of your pain.

By the end of this stage, you should be pain-free, less stiff, and know exactly which areas need attention.

Stage 2 - Restore Movement: Here, we introduce more advanced mobility exercises and bodyweight exercises to build foundational strength and stability through a full range of motion.

By the end of this stage, your low back function should be restored with noticeable improvements in range of motion.

Stage 3 - Integrate Load: We introduce basic load-bearing exercises to solidify your range of motion gains and begin strength development.

By the end of this stage, you’ll feel much stronger, more flexible, and more confident in your low back and hips.

Stage 4 - Return to Function: Controlled compound movements are introduced to target larger muscles like the glutes for further strength development.

By the end of this stage, you’ll notice significant strength gains and feel more powerful.

Stage 5 - Get Back In The Game: Stage 5 is where things get exciting! You’ll be ready to level up as we introduce advanced compound movements and athletic training.

By the end of this stage, you’ll have fully returned to athletic movements, with noticeable gains in strength, power, speed, and agility.

No! This program uses only basic gym equipment—no fancy machines or specialized gear needed.

If your gym or garage gym has the following, you’ll be able to complete the entire TWS Low Back Program:

• Foam Roller
• Medicine Ball
• Lacrosse Ball
• Resistance Bands
• Glute Bands
• PVC Pipe
• Swiss Ball
• Medium-Sized Ball (Pilates, Soccer, etc.)
• Bench
• Kettlebells and/or Dumbbells
• Squat Rack
• Barbell and Plates
• Box Jump
• Pull-up Bar

We’ve also included alternatives wherever possible, so you can still follow along and complete the program with what you have available.

The program is structured into 5 stages, with each stage designed to be completed in a week. Each stage has 3 sessions, and each session lasts about 1 hour.

We recommend doing at least 3 sessions per week, but you can adjust the pace to fit your schedule, adding rest days as needed.

If you need more time on a stage, feel free to repeat it until you’re ready to move forward.

Our only recommendation is to complete the stages in sequence the first time through to get the full benefit from the program.

This program is designed to help those recovering from an injury or dealing with any of the conditions listed above (see ‘Who is this program for?’).

However, it is not intended to treat or cure any disease or illness, and should not be used as a substitute for professional medical advice.

If you have a specific medical condition or are unsure if this program is right for you, we always recommend checking with your healthcare provider first.

Absolutely! This program is designed with beginners in mind.

No matter where you're starting from, the TWS Low Back Program focuses on mobility and gradually increases in difficulty, making it accessible whether you’re new to exercise or getting back into it.

Beginners will often see the greatest benefit from these strategies.

Once you purchase, you'll receive instant access to the TWS Low Back Program via email—just be sure to check your spam folder! 

You can access the program on your phone, tablet, or computer, and even download the content for offline use with the TWS Training mobile app.

You’re in control of your progress. You can move at your own pace, repeat any stages or exercises as needed, and revisit content whenever you want. We recommend completing the program in sequence the first time for the best results, but after that, you can revisit any part of it as often as you need.

With lifetime access and no subscription fees, you’ll also get all future updates at no additional cost.

Yes! Our number one goal is to deliver on our promise of getting you results.

If for any reason the program isn’t working for you, doesn’t meet your expectations, or you don’t see tangible results within 30 days, just let us know, and we’ll refund you 100%—no questions asked!

Please note: if you request a refund, you will lose access to the content.

Simply email us at info@twstraining.com, and we’ll take care of the rest.

Yes, absolutely!

While the program is very in-depth and designed for you to do on your own, I understand you may need more personalized guidance. 

I offer online coaching options where we can meet to review your progress, answer your questions, and provide support every step of the way.

Simply fill out the form HERE, and I’ll get back to you to set up a call!

If you have any questions, issues, or need support along the way, you can always reach us at info@twstraining.com.

Please note: we cannot provide advice on specific medical conditions.