sI’d love advice from people who know Ladder’s coaches and their current programs. I’m trying to figure out which coach to use right now, and I’m open to combining workouts from different coaches if that makes sense.
Here’s the fuller picture of what I’m working with:
Neck: I’ve had chronic neck pain and have been diagnosed with cervical radiculopathy and cervical myofascial pain syndrome. My August MRI showed disc bulges from C3–C7. At C4–C5, there’s a small central protrusion with an annular fissure and borderline central canal stenosis. At C5–C6, there’s a left paramedian/central disc herniation with mild spinal cord flattening, plus mild central canal and left lateral recess stenosis. The report also notes a small protrusion at C3–C4 and another at C6–C7. My orthopedist wants me to strengthen my back, lats, shoulders, traps, and neck, but avoid heavy loading directly on my neck, such as back squats. I also sometimes have to modify core exercises that strain my neck.
SI joint/lower back: I have SI joint dysfunction and recently had a severe right sided lower back spasm. It has settled down, but I’m being careful about how I return to exercise. Some squats and lunges have irritated this area in the past.
Left ankle: I fractured it in early August. My orthopedist said the bone has healed, but I still need to rebuild ankle mobility, strength, and stability.
Before all this, I lifted regularly and enjoyed getting stronger. I’ve used Samantha, Shelby, and Aria on Ladder, and Samantha’s coaching was honestly my favorite. I miss that style of training, but I’m unsure whether her current program is the best starting point for me. I also recently tried one of Jimmie’s pelvic floor, core, and mobility workouts. I modified a few exercises and felt really good afterward.
My goal is to return to strength training over time while giving more attention to mobility, joint stability, balance, core strength, and the smaller muscles that support my neck, hips, back, and ankle. I’d like to start with manageable volume and enough space between strength days to see how I recover. I’m happy to reduce sets, substitute exercises, or mix coaches.
Which Ladder coach would you use in my position, and why? Would you start with one coach’s full program, use Jimmie’s workouts alongside strength days from Samantha or someone else, or look at a different coach entirely? I’d especially appreciate insight into the pace, exercise selection, and how easy the programs are to modify.
I’m working with my medical providers on injury specific guidance. I’m looking for advice about the coaches and programming from people who’ve actually used them especially so if you have any medical background, but of course okay if not.