MoPro
TrainersEye · Lower Back Health
Lower Back Rehab H
Trainer's Eye
Phase 2 · Stabilise · Session H

Side walls up.
Hips
level.

Anti-lateral flexion: the muscles that stop the pelvis dropping on every step.

  • Hsession
  • P2Stabilise
  • 12:00on the clock
  • — donecompleted

Hip drop

Weak hip abductors are common in back pain; they let the pelvis tilt with every step.

Symmetry

Single-leg work exposes a lazy hip. A pelvis that drops on one side is a back problem waiting to happen.

Lever arms

A load held away from the body multiplies the force on the lumbar discs. Keep it close.

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

A

Reset

Mobility + control
A1

Overhead side reach at wall

60 s · slow reps

Side to the wall; reach the outside arm up and over, ribs lift, hips stay.

Easier hand on hip  ·  Harder 3-s hold

R1R2—
A2

Side plank — knees, top-leg raise

8/side · ×2

Hold the knee side plank; lift the top leg without the hip dropping.

Easier no leg lift  ·  Harder full side plank

R1R2
B

Stabilise

Hips + trunk
B1

Standing hip abduction at wall

60 s · slow reps

Hand on the wall; lift the outer leg, toes forward, torso still.

Easier smaller  ·  Harder 2-s pause

R1R2—
B2

Lateral step-up

8/side · ×2

Side to the step; push through the whole foot, knee over the middle toe.

Easier lower step  ·  Harder 3-s down

R1R2
C

Build

Pattern + posterior chain
C1

Suitcase hold

60 s · hold

One heavy bag at the side; stand tall, shoulders level, breathe.

Easier lighter  ·  Harder heavier

R1R2—
C2

Bird-dog with hold

6/side · 5 s · ×2

Reach long, hold five seconds, then draw elbow and knee together underneath.

Easier 3-s hold  ·  Harder 8-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. Brace at 20% — a light cough, not a clench — and keep breathing behind it.
  2. The pelvis is the dial: if it tilts, turns or hikes, the rep does not count.
  3. Holds: build seconds first, then reps. Beat seconds, not speed.
  4. Flare rule: 3/10 and gone by morning, keep going; more, one step back.

Tick it off

MovementRound 1Round 2Best
A1Overhead side reach at wallslow reps in 60 s —
A2Side plank — knees, top-leg raise8/side
B1Standing hip abduction at wallslow reps in 60 s —
B2Lateral step-up8/side
C1Suitcase holdseconds held in 60 s —
C2Bird-dog with hold6/side · 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-H