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

The hinge.
Your back's
lifelong insurance.

Hinge patterning from every angle — kneeling, standing, single-leg — so lifting becomes a hip skill.

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

The hinge

Hips back, spine long: the hinge lets the glutes and hamstrings lift so the lumbar discs do not bend under load.

Morning discs are full

Discs are swollen with fluid after sleep. Avoiding loaded bending in the first hour cut back pain in a classic trial.

Hamstrings

Hamstrings that do not lengthen pull the pelvis under and turn every bend into a low-back bend.

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

A

Reset

Mobility + control
A1

Kneeling hip hinge

60 s · slow reps

Tall-kneel; sit the hips back toward the heels, back long, then squeeze up.

Easier smaller  ·  Harder arms overhead

R1R2—
A2

Waiter's bow

10 reps · ×2

One hand on the belly, one on the back; hinge so only the hips move.

Easier smaller  ·  Harder pause

R1R2
B

Stabilise

Hips + trunk
B1

Supported deep squat hold

60 s · hold

Hold a door frame; sit deep, heels down, back long, breathe.

Easier higher  ·  Harder let go of one hand

R1R2—
B2

Kickstand RDL

8/side · ×2

Back foot on its toes behind; hinge over the front leg, back long.

Easier hold a chair  ·  Harder reach to the shin

R1R2
C

Build

Pattern + posterior chain
C1

Farmer's march

60 s · steps

Two bags; march tall, knee to hip height, no side lean.

Easier lighter  ·  Harder slower

R1R2—
C2

Alternating superman

10/side · ×2

Opposite arm and leg lift a hand-width; nose down, glute first.

Easier leg only  ·  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. 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
A1Kneeling hip hingeslow reps in 60 s —
A2Waiter's bow10 reps
B1Supported deep squat holdseconds held in 60 s —
B2Kickstand RDL8/side
C1Farmer's marchsteps in 60 s —
C2Alternating superman10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-J