Practical, no-fluff guides from Dr. Richi Krottmayer, DPT. Pick the one that fits where you are, and we’ll send it straight to your inbox.
For lifters with low back pain
The Deadlift Fix: 5 Exercises to Save Your Low Back
Feel deadlifts in your low back instead of your glutes and hamstrings? It’s usually not your core. It’s your hip hinge breaking down under load. These 5 deadlift-day accessories help retrain it.
- Rack pulls, barbell rows, RDLs, hip thrusts, and adductors
- Exact sets, reps, and effort targets
- A simple 2–3 week game plan
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For anyone facing ACL surgery
Strong Going In: Your 4-Week ACL Prehab Plan
Have ACL surgery on the calendar? How you walk into surgery shapes how you walk out of it. This free 4-week home program helps you arrive with a calm, fully straight knee and a quad that fires on command.
- 4 phases: calm the joint, wake the quad, sharpen extension, balance & control
- A week-by-week countdown to surgery day
- A “ready for surgery?” self-check
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Want a plan built for your body instead? Book a free 15-minute discovery call with Dr. Richi.