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

Stiff where
it counts.
Free where it moves.

Mid-back freedom above, hip freedom below, and the first side-wall work in between.

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

Endurance beats strength

Trunk endurance, not maximal strength, protects the back — poor extensor endurance predicted first-time back pain.

Side walls

Side planks and carries train the lateral core that stops the pelvis dropping — the muscles most people never train.

Mid-back mobility

A stiff mid-back sends bending and twisting downstairs to the lumbar spine. Free the mid-back to spare the low back.

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

A

Reset

Mobility + control
A1

Book openers

60 s · slow reps

Knees stacked; open the top arm and follow with the eyes, knees together.

Easier smaller  ·  Harder 3-s pause

R1R2—
A2

Dead bug — arms only

10 reps · ×2

Low back gently on the floor; lower one arm overhead slowly on the exhale.

Easier shorter reach  ·  Harder both arms

R1R2
B

Stabilise

Hips + trunk
B1

Figure-4 rock

60 s · slow reps

Ankle on the opposite knee; rock the legs gently toward the chest.

Easier smaller  ·  Harder pull the thigh

R1R2—
B2

Fire hydrant

10/side · ×2

On all fours; lift the knee out to the side, belly quiet, no lean.

Easier smaller  ·  Harder pulse at the top

R1R2
C

Build

Pattern + posterior chain
C1

Side plank — knees

60 s · hold

Elbow under the shoulder, knees bent; lift the hips to a straight line.

Easier shorter holds  ·  Harder straighten the top leg

R1R2—
C2

Prone hip extension

10/side · ×2

Face down; squeeze the glute first, lift the leg a hand-width, low back quiet.

Easier bent knee  ·  Harder 2-s hold

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
A1Book openersslow reps in 60 s —
A2Dead bug — arms only10 reps
B1Figure-4 rockslow reps in 60 s —
B2Fire hydrant10/side
C1Side plank — kneesseconds held in 60 s —
C2Prone hip extension10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-D