Thirty sessions.
Twelve minutes each.
A back that works.

Five phases, 180 different movements, one rule for the whole programme. One session a day, at home, with a chair, a wall, a towel, a step and a backpack or water jug.

Before you start

See a doctor first — do not start — with numbness in the groin or saddle area, new bladder or bowel changes, leg weakness, fever, unexplained weight loss, or pain after a fall.

The pain rule: up to 3/10 during and settled by tomorrow is green. Sharper, spreading down the leg, or worse the next day — stop and take the easier version.

Progression: each session has an easier and a harder version of every move. Two clean sessions on a version earn the next.

Phase 1Calm and control

ACalm the back. Find neutral. Breathe.Six gentle moves that find the spine's comfortable middle and start the day's blood flow — no strain, no fear. BOwn the middle. Brace light. Move calm.A light brace, a long exhale and the first hip work — the spine learns to stay quiet while the hips move. CHips move. Spine stays quiet.The first real stiffness drill and the first hip openers — bending starts moving from the back to the hips. DStiff where it counts. Free where it moves.Mid-back freedom above, hip freedom below, and the first side-wall work in between. EStand tall. Step long. Carry easy.Neutral standing up, the first march and the first carry — the day's real loads, rehearsed. FSix sessions in. Neutral is yours.Phase 1 check-in: the full bird-dog, a plank, an elevated bridge and the first hinge with reach.

Phase 2Stabilise

GLong front. Quiet back.Anti-extension: the front of the trunk learns to stop the low back arching — plank, dead bug and Y-raise. HSide walls up. Hips level.Anti-lateral flexion: the muscles that stop the pelvis dropping on every step. IRotate from the hips. Not the low back.Anti-rotation and mid-back turning: twist lives in the hips and the ribs, never in the lumbar spine. JThe hinge. Your back's lifelong insurance.Hinge patterning from every angle — kneeling, standing, single-leg — so lifting becomes a hip skill. KOne leg. Level pelvis. Steady back.Balance and single-leg control: the hip stabilisers that steady the spine on every step. LTwelve in. Stiff, level, breathing.Phase 2 check-in: full side plank, hollow hold, chair hip thrust and the first loaded hinge.

Phase 3Hips and posterior chain

MThe glutes drive. The back rides.Glute engine: hip circles, step-ups, suitcase carries and the full superman. NLong hamstrings. Strong hinge.Hamstrings that lengthen and a hinge that loads — the pelvis is freed, the back is spared. OSide hips on. No more hip drop.The lateral hip in every position: lunge, plank, wall slide, curtsy, carry and the Copenhagen. PSit deep. Stand strong.The squat pattern rebuilt from the ankle up — depth without the low back rounding. QFloor to feet. Without the back paying.Getting up and down from the floor as a trained skill — rolling, kneeling, crawling, lifting. REighteen in. The hips have taken over.Phase 3 check-in: extension tolerance, single-leg hollow, chair pigeon, single-leg thrust, overhead carry and the floor lift.

Phase 4Load and carry

SLoad the hinge. Protect the spine.Load arrives: the hinge with a jug, anti-rotation pressing, the tempo RDL, a rack carry and the row. TSquat heavy. Sit lighter.The loaded squat: pry the hips, extend the mid-back, pause at the bottom, march with load, pull from wide. UOne leg. Loaded. Level.Single-leg strength under load — the pelvis stays level while one leg does the work. VTurn from the hips. Twist without the lumbar.Rotation, controlled and loaded: reach, lift, wipe, lunge, step and row — hips and ribs turn, the low back holds. WCarry the shopping. Climb the stairs. Own both.Stairs and carries — the two loads every home already has — trained on purpose. XTwenty-four in. Loaded, and calm.Phase 4 check-in: get-up to the hand, stir the pot, counterbalance squat, loaded lunge, mixed carry and the pause lift.

Phase 5Robust for life

YBend. Reach. Trust the spine again.Flexion returns on purpose: roll-downs, toe reaches and a light Jefferson curl — tolerance, not avoidance. ZFast hips. Quiet spine.Power, quietly: the hip snap, bounds, drives and the push press — speed on clean patterns only. AARotate. Lift. Carry across.Rotation with load, through the feet and the ribs — chop, lift, reach, row. ABHold longer. Walk further.Endurance day: long holds, extensor endurance, walking lunges, a brisk walk and the Y-T-W. ACSquat, hinge, lunge, carry, get up.The full pattern set in one session — the movements a robust back needs for the rest of life. ADThirty sessions. A back that works for life.Graduation: a wall roll-down, the hollow rock, frog rock, single-leg elevated bridge, a bear-hug carry and step-downs.