1567: Core Strength Plan for Back and Shoulder Pain with Phil Ross

Tuesday, April 21, 2026

From Navy SEALs and top‑ranked wrestlers to desk‑bound professionals in constant pain, my guest Master Phil Ross has spent his career on one mission: fix what most fitness programs miss—your back, shoulders, and “hidden core.” In this episode, I talk with Phil about how he helps people avoid unnecessary surgery, rebuild strength after injury, and stay mobile and powerful well into their 70s and beyond. We get into what most people get wrong about back pain, why devices and quick fixes rarely solve the root issue, and how deep support muscles like the multifidus, erector spinae, and transverse abdominis actually protect your spine. Phil breaks down the difference between flexibility and mobility, why your “cylinder of power” matters more than visible abs, and how five to ten minutes a day can radically shift your back and shoulder health.

You’ll hear how Phil’s “Get Off Your Back” and Body Bell Method programs help everyone from high school wrestlers to Special Forces operators stay strong and pain free, why his elite wrestling team has zero shoulder harnesses while competitors are taped up, and how a 75‑year‑old client now performs weighted Turkish get‑ups. We also talk about motivation, removing the “dread factor” from workouts, and how to reframe exercise as small, fun “exercise snacks” that fit into a busy day.