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

Six sessions in.
Neutral
is yours.

Phase 1 check-in: the full bird-dog, a plank, an elevated bridge and the first hinge with reach.

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

Imaging is not the pain

Disc bulges and wear show up in most pain-free adults. Findings on a scan are common at every age.

Recurrence is common

About one in three people have another episode within a year — the reason to keep training after the pain goes.

Consistency

Twelve minutes daily outperforms an hour once a week for tissue and nervous-system adaptation.

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

A

Reset

Mobility + control
A1

Thread the needle

60 s · slow reps

Slide one hand under the body, rotate the mid-back, then open to the ceiling.

Easier smaller  ·  Harder pause

R1R2—
A2

Bird-dog

8/side · ×2

Opposite arm and leg out; the belt buckle stays level, 3-s hold.

Easier arm or leg only  ·  Harder 5-s hold

R1R2
B

Stabilise

Hips + trunk
B1

90/90 hip switches

60 s · slow reps

Sit, both knees at 90°; swing the knees to the other side, tall spine.

Easier hands behind  ·  Harder no hands

R1R2—
B2

Feet-elevated bridge

10 reps · ×2

Heels on the chair; drive through the heels, ribs down.

Easier floor bridge  ·  Harder hold 3 s

R1R2
C

Build

Pattern + posterior chain
C1

Front plank — knees

60 s · hold

Elbows under shoulders, glutes on, straight line knee to head.

Easier hands on a table  ·  Harder full plank

R1R2—
C2

Bodyweight RDL

8 reps · ×2

Soft knees; push the hips back, chest long, hands slide down to the knees.

Easier to mid-thigh  ·  Harder to the shins

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
A1Thread the needleslow reps in 60 s —
A2Bird-dog8/side
B190/90 hip switchesslow reps in 60 s —
B2Feet-elevated bridge10 reps
C1Front plank — kneesseconds held in 60 s —
C2Bodyweight RDL8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-F