Online Program -Emil Rian

Hey Emil, how are you?

I wrote down 4 sessions for you → in my opinion, you should start by experiencing each one of them. Sessions 1–3 are the most important right now, but if you have more time, I highly recommend doing session number 4 as well.

Additionally, you can do a passive hang on a bar or rings-whichever feels better for you. It will help decompress your spine and also build grip strength.

I kept the routine as simple as possible, without overly complex exercises, so the focus is on strengthening your body-that’s the main goal-to keep you pain-free. If later on you’d like to add more strength exercises, let me know and I’ll update your plan.

Remember, consistency is the key. If you want to increase intensity, just add weight. If you want to stay longer in any position, feel free to do so-right now, volume is king.

If you have any questions, please let me know.

Ran

The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)