Mobility for Wrestling
Wrestling Strength

Low Back Health

Wrestling strength program
Do you struggle with on and off low back stiffness? Do you need a program that will challenge you but stay away from putting a lot of stress on your low back?

The Stress Free Low Back Program will develop your mobility and increase overall strength while avoiding lifts that put high stress on the low back. 

Buy now and start your journey.

$ 49.99

What Is The Program Focus?

To strengthen the back and maintain full body strength training while decreasing direct stress on the low back

Improve mobility to address back pain issues stemming from tight, adjacent muscles

To continue to improve your overall strength while dealing with back soreness or stiffness*

*If you have serious back pain or an injury, see a doctor. This program is meant for individuals who are looking for a strength program that does not put a lot of stress on the low back compared to other programs. It is not a physical therapy program.

Program Difficulty

This program is designed for athletes who have previous experience lifting. You will be challenged not only to push yourself through hard sets but to approach every lift with a technical mindset.

Frequently Asked Questions

How do I receive the program?

Immediately after purchase, you will be directed to an order summary screen that will have the button, "Access My Digital Content". Click on the link and you can download your new program and start getting SWOLE today!

Will I be mailed the program?

No, the program is only available in digital form. The program is sent to you as a PDF which includes the details of your training and links to videos of the exercises included. 

When should I start the program?

You may start the program as soon as you receive it! Start on Day 1 and complete all of the days in the workout in one week. Then start over on Day 1 again on the same day of the week that you started the program. 

What if I don't know what an exercise is?

We have video links embedded in the program for every exercise! If you still are sure if you are performing an exercises correctly, shoot us an email at!

I don't have the necessary equipment to perform a lift, what should I do?

Not to worry, shoot us an email at and we will give you an alternate exercise to perform!

How heavy should I go on my lifts?

Some exercises have percentages included that should be performed according to your 1 rep max in that lift. If there is no percentage, that means we want you to use and develop your autoregulation ability to determine to how heavy to go. Autoregulation is learning how hard your body is able to push itself and how to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified).

What should I do when I finish the program?

When you finish this program you will have a true taste of the Swole Life! For maximum gains we encourage you to move onto a different program to ensure your body can adapt to a different stimulus. Check out these programs below, or sign up for a custom program!

Want to Learn More about Wrestling Training?

Watch Below!

Read Our Blogs On Mobility!

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Customer Reviews

Customer Reviews
4.8 Based on 6 Reviews
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adrian c.
United States United States


Great stuff here a must buy

Joshua A.
United States United States

Worth the buy

If you're feeling stiff, Get this. You'll thank yourself later

Stephen M.
United States United States

Shoulder Care Routine

I have had torn labrums in both shoulders and I have been trying to increase the range of motion and stability in both shoulders. This program was unique in the fact it did not prescribe simple physical therapy exercises but practical, useful exercises that I could use to help increase both my range of motion and stability. Unique exercises and stretches. Great routine!

Tristan R.
United States United States

Mobility Program

Overall it was a good mobility program for athletes to utilize.

Chris P.
Australia Australia


I’ve hit my 40’s and have found that years of training with essentially no mobility is taking its toll. I started the ghost protocol that has a good warm up and now have added this mobility program as I can feel it’s benefit to my training and how I feel the next day.