MoPro
TrainersEye · Lower Back Health
Lower Back Rehab C
Trainer's Eye
Phase 1 · Calm and control · Session C

Hips move.
Spine stays
quiet.

The first real stiffness drill and the first hip openers — bending starts moving from the back to the hips.

  • Csession
  • P1Calm & control
  • 12:00on the clock
  • — donecompleted

Hips first

Stiff hips push bending into the low back. Every hip degree you win is a degree the spine no longer gives.

The glutes go quiet

When the back hurts the glutes switch off and the back overworks. Bridges and hinges wake them.

The pain rule

Up to 3/10 during, settled by tomorrow: safe. Sharper, spreading down the leg, or worse tomorrow: back off.

Three couplets · two rounds · twelve minutes · a calmer, stronger back

A

Reset

Mobility + control
A1

Knee-to-chest hugs

60 s · slow reps

Hug one knee in on the exhale; the other leg stays long and relaxed.

Easier both knees  ·  Harder 3-s pause

R1R2—
A2

McGill curl-up

6 × 8 s · ×2

Hands under the low back, one knee bent; lift the head a finger-width, hold.

Easier shorter holds  ·  Harder elbows off the floor

R1R2
B

Stabilise

Hips + trunk
B1

Half-kneel hip flexor rock

60 s · slow reps

Tuck the tailbone; shift forward until the front of the hip stretches.

Easier hold still  ·  Harder reach the arm overhead

R1R2—
B2

Side-lying hip abduction

10/side · ×2

Top leg slightly back, toes forward; lift from the hip, not the waist.

Easier bend the knee  ·  Harder 2-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Bird-dog — leg only

60 s · slow reps

Slide one leg back until straight, hips level, toes down.

Easier slide the heel  ·  Harder hold 3 s

R1R2—
C2

Broomstick hinge

8 reps · ×2

Broom on head, mid-back and tailbone; all three stay touching as the hips go back.

Easier shorter  ·  Harder pause at the bottom

R1R2

The clock

Round 1find the position — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s slow, scored → the reps → 10 s to move on. Done at 12:00.

How to run it

  1. Up to 3/10 during, settled by tomorrow: green. Sharper or down the leg: stop, regress.
  2. Slow is the skill: three seconds each way. Breathe out on effort.
  3. Round 1 finds the position, Round 2 owns it — beat it by quality, not speed.
  4. Walk ten minutes after the session — the back's best medicine.

Tick it off

MovementRound 1Round 2Best
A1Knee-to-chest hugsslow reps in 60 s —
A2McGill curl-up6 × 8 s
B1Half-kneel hip flexor rockslow reps in 60 s —
B2Side-lying hip abduction10/side
C1Bird-dog — leg onlyslow reps in 60 s —
C2Broomstick hinge8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-C