A: The Daily Routine requires 5-10 minutes while the main exercise routines will take approximately 20 minutes.

Expect to spend a little more time the first 1-2 times you do each routine because you’ll be performing brand new exercises and want to focus on learning correct technique.

A: Spine Control includes a short Daily Routine in each of the 3 Phases to be done everyday and 2 additional workouts that require 3 days a week.

A: Depending on the outcomes of your self-assessments, the course could last anywhere from 4-8 months - the more pain/problems you come in with - the longer the course will be.

And if you feel the need to progress slower, by all means do so, however I do not recommend working through the course any faster because it takes time for the body to achieve long-term adaptations. 

A: 80% + of the techniques require your bodyweight only and some floor space to lie down and roll around.

A few techniques require you to sit on something stable, like a workout bench or stable chair without a big puffy cushion.

A few techniques will also require a wall that you can lean up against.

There are a couple exercises that will use either a dumbbell or strength band (like this).

And a foam roller like this is used for one technique, although it's not necessary (but they're good to have around the house anyway.

A: There are 2 options that BOTH get you lifetime access, however one of the options gives you a free 30 day trial to the Precision Movement Academy as well as a bonus program of your choice. If you choose to remain a member, you will be renewed at the end of the trial. 

A: You can either do them after your regular workouts or on their own.

Most people do them on their own at home in the evening and that’s what we recommend since they only require 20 minutes and you don’t need any fancy equipment.

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