Boost Your Training:
Back to Basics

A Low Back Accessory program for Crossfit athletes

Get back to basics with this comprehensive 8-week low back-specific accessory program for CrossFit athletes designed to improve mobility, increase strength, decrease pain, and boost your performance so you can keep getting after it in the gym.

Three 10-15 minute workouts a week delivered via PDF.

Price: $59 USD

Who is this program for?

CrossFit, weightlifters, and functional fitness athletes looking for an efficient and effective program to reduce pain and prevent low back injuries. This program addresses what is often lacking in traditional low back rehab by focusing on improving movement patterns you perform every day in the gym, helping to increase mobility, and emphasizing strength and stability.

Are you tired of…

  • stiffness in your low back after every workout

  • having low back pain with movements like kipping pull-ups and burpees

  • an achy back when you deadlift or dumbbell snatch

  • not knowing how to brace your core

  • deadbugs and bird dogs not fixing your pain

  • always modifying movements due to mobility issues

  • missing workouts because of back pain

  • relying on your weightlifting belt

  • resting but still having pain when you return to the gym

  • one leg feeling stronger than the other

  • not seeing the results you want from stretching and foam rolling

Are you ready to…

  • improve your mobility

  • have better core bracing

  • have stronger glutes and back muscles

  • reduce pain with movements like deadlifts and kettlebell swings

  • have a better back position in your squat and overhead press

  • put in a little extra work to boost your performance in the gym

  • decrease your risk of injury

Why I Created This Program

As a CrossFit coach and physical therapist in a CrossFit gym, I see athletes miss workouts or continuously modify the same movements due to low back pain. I understand.

I struggled with back pain for years due to an annular tear and herniated discs at L4/5 and L5/S1. Resting was not the answer.

CrossFit involves a lot of movements, at high volume, that can place a lot of stress on the low back. The best way to limit injury is by consistently performing specific mobility, strength, and stability work to support the demands placed on your back during a CrossFit workout.

Just doing more “core” work is not enough!

Here’s the thing, it takes some extra work to improve your mobility and increase the strength but no one wants to miss workouts because of pain. If you put in a little work before or after class, you can avoid injuries and keep progressing in the gym.

There are SO many different exercises available out there - it’s easy to get overwhelmed

I’ve taken the guesswork out for you.

In this program, I have put together the most effective exercises I’ve used with hundreds of clients to improve mobility, decrease pain, and keep them performing well in the gym. Now it’s your turn to see the benefits!

This program is designed to specifically help crossfitters like you.

I’ve used my expertise as a Level 3 Certified CrossFit Trainer and Doctor of Physical Therapy, along with my personal experience returning to crossfit after a back injury, to design a program that will get you results in the gym without adding a ton of extra time.

What you’ll get:

A comprehensive, efficient, & repeatable routine that can be completed easily before or after your CrossFit WOD to improve mobility, stability, and strength, decrease your risk of injury, and improve your performance in the gym.

How it Works

After your purchase, you will be emailed a link to download the program. After downloading the pdf, you can access it on your phone or your computer or print the document if you prefer. You will see weekly and daily exercise routines listed.

What’s Included

8 weeks of programming delivered via pdf

3 sessions per week (24 total sessions)

10-15 minute sessions

Efficient and repeatable routines that can be completed before or after your workout

In-depth videos and descriptions for every exercise

Over 50 video demonstrations with step-by-step instructions

Specific sets and reps for each exercise

Equipment list for the day

Exercise progressions and scaling options so you can reuse this program as you progress

Soft tissue work and stretches to improve hip and spinal mobility

Strength and stability exercises to reinforce your movement for lasting results

Single leg strengthening to improve side-to-side imbalances

Prehab exercises to decrease your risk of injury

Access to the program forever!

It takes time and consistency to gain mobility, strength, and stability.

You’ll have access to this program forever so you can start back at the beginning or pick and choose your favorite routines

BONUS!

Self-assessments for mobility and strength

Stop guessing and start assessing so you know exactly what you need to focus on

Meet Your COACH - Dr. Beth Ansley

As a Doctor of Physical Therapy and Level 3 Certified CrossFit Trainer, I am passionate about combining the worlds of rehab, fitness, and sports performance. I have been treating and coaching CrossFit and fitness athletes in person and online for over 12 years.

I have had back injuries over the years that have limited my performance in the gym. I know how important it is both mentally and physically, to be able to stay active and part of the CrossFit community. I’m excited to help you!

See what others have to say

You’ve got questions, I’ve got answers

  • After purchase, you will be emailed link to download a PDF document. This way you’ll have access to the program forever.

  • Always and forever

  • $59 making this program a great DYI option if you aren’t in need of physical therapy.

  • This program is not a replacement for physical therapy or individualized assessment.

    This is not a replacement for surgery or post op protocols

    This is not for those with nerve injuries or nerve-related weakness

    If you aren’t a CrossFit, functional fitness athlete, or weightlifter, this program is likely not the best fit.

  • Each session takes about 10-15 minutes to complete making it perfect to do before or after your WOD.

  • If you pass the mobility tests congrats! But just because you have good flexibility, doesn’t mean you have the strength and control over your motion. This program works on both!

  • If you struggle to keep good form, try one of the scaling options listed or reduce weight. If you are still concerned about compensations, you can always schedule a one-on-one session with me in person or virtually and we can review any questions you have.

  • You’ll need access to a full gym with barbells, dumbbells, kettlebells, bench, box, resistance bands, foam roller, and mobility balls. Bonus if you have a GHD but I give you alternatives if you do not have these at your gym.

  • I can’t promise this will fix any injury. If you have an injury, I recommend getting assessed by a physical therapist to get a medical diagnosis.

  • You should not have any pain while performing the exercises in this program. Some discomfort is okay but please do not push through sharp pain. Consult with a PT in person or send me an email and we can figure out an alternative exercise.

  • Keep working! Mobility changes can take time - meaning years of consistent work. However, I would recommend getting formally accessed by a PT to figure out if there is something else you can do.

  • The program does progress over he8-weeks but you can skip around if you’d like. You’ll notice some days focus more on overhead vs front rack vs gymnastics mobility so feel free to find a routine that fits with what you are doing that day in training.

  • Nope! You can do as many as you’d like but the program is designed to do 3 sessions a week for consistency and efficiency so you can build resilience over time.

The Price

$59 USD

The cost to work with me ranges from $225 for a 1-on-1 session to up to $300/month for custom workout programming. If you have back issues but don’t quite need custom care, this program is very cost-effective.

stop waiting to fix your low back!

If you’ve been avoiding doing the work to improve your back issues, now’s your time to start. Improve your mobility, gain stability and control, and build strength and resiliency to avoid injuries. This is your chance to get access to a program that is effective, efficient, and going to help you improve in the gym.

Are you ready to do this?

Have more questions?

Email info@movebetterwithbeth@gmail.com and we'll get back to you ASAP.