This core program is based off Dr. Stuart McGills best-selling book, Back Mechanics. He is one of the leading back experts in the world. His program is basically a core stabilization routine. His plan includes the following 4 movements: *Cat/Camel Stretch (2 sets x 8 reps) *Bird Dog (6/4/2 reps. with 10-second hold times) *Curl-Up (6/4/2 reps. with 10-second hold times) *Side Bridge (6/4/2 reps. with 10-second hold times) *Walking (30-minutes/20-minutes/30-minutes - 3x/day) Jefit will follow a similar protocol but rather than a traditional repetitions based plan, will use an interval based plan so it "flows" better on the app The Jefit plan follows this template: **Cat Stretch 2 x 30-seconds each **Superman Stretch (3 sets, 60/40/20-seconds per set) **Sit-Up (3 sets, 60/40/20-seconds per set) **Side Bridge (3 sets, 60/40/20-seconds per set) For best results, add in some foam rolling prior to each session. Roll out with a foam roller or tennis ball, releasing each major muscle group for 2-minutes. For example, quadriceps/hamstrings/glutes/calf/glutes/back for 2-minutes each area. Stay Strong, MICHAEL WOOD, CSCS Jefit Team