About The Program


Welcome to our tailored program, crafted to support individuals dealing with back discomfort, seeking a safe pathway to fortify their core and enhance mobility.

Perfect for beginners or those returning to exercise after a hiatus, this regimen is not exclusively for individuals with back pain. If you're striving to build strength securely, you're in the right place.

Embrace this program at your comfort level and progress at your own pace, no pressure involved. Best of all, it requires no equipment, offering the flexibility to perform exercises from the comfort of your home.

A robust core isn't just about mitigating back pain; it's about empowerment. It can bolster your overall strength, augment your appearance, and elevate your physical performance. Consider this program your gateway to a stronger, more resilient you!

Course Curriculum

  1. 1

    • Hello from Dr. MacDonald

    • Disclaimer

    • What We Will Cover In This Program
  2. 2

    • Muscles That Make Up The Core

    • What Does The Core Do?

    • How Does The Core Become Weak?

    • How Do I Know If My Core Needs Work?
  3. 3

    • Program Guidelines, Instructions, & Specifics

    • Exercise List
  4. 4

    • Prerequisite Exercise #1

    • Prerequisite Exercise #2

    • Exercise #1

    • Exercise #2

    • Exercise #3

    • Exercise #4

    • Exercise #5

    • Exercise #6

    • Exercise #7
  5. 5

    • Exercise Quick Reference Manual

    • Exercise Log

    • BONUS! Stretching Guide

    • Disclaimer

Dr. Kim Day-MacDonald MPT, DPT

Dr. MacDonald is a physical therapist who specializes in functional movement. 

By helping people improve their strength and mobility, she helps people to decrease pain and improve overall wellness.  

She holds degrees in Bachelor's of Science in Exercise and Sports Science, a Master's of Physical Therapy, and a Doctorate of Physical Therapy.

She strongly believes people should play a lead role in their health in order to be able to live the life they want.

Her passion is teaching people how they can help themselves and ensure they are performing each program correctly, safely, and at their own pace.