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

One leg.
Level pelvis.
Steady back.

Balance and single-leg control: the hip stabilisers that steady the spine on every step.

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

Balance

Back pain is linked with poorer balance. Single-leg stance retrains the hip stabilisers that steady the spine.

The ankle

Stiff ankles steal squat depth and push the torso forward — more lean, more lumbar load.

Small steps

Tissue adapts to load a little faster than you fear and slower than you want. Progress in small steps.

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

A

Reset

Mobility + control
A1

Single-leg stance with head turns

60 s · hold

Stand on one foot, soft knee; turn the head slowly side to side.

Easier fingertip on wall  ·  Harder eyes closed

R1R2—
A2

Plank shoulder taps — knees

10/side · ×2

Knees down, wide base; tap the opposite shoulder without the hips swaying.

Easier hands on a table  ·  Harder feet

R1R2
B

Stabilise

Hips + trunk
B1

Adductor rock-back

60 s · slow reps

One leg out to the side, foot flat; rock the hips back with a long spine.

Easier smaller  ·  Harder hold 3 s

R1R2—
B2

Split squat

8/side · ×2

Long stance; lower straight down, front knee over the toes, tall torso.

Easier hold a chair  ·  Harder 3-s down

R1R2
C

Build

Pattern + posterior chain
C1

Single-leg Y-reach

60 s · slow reps

On one leg, reach the free foot forward, to the side, then back; hips level.

Easier fingertip on wall  ·  Harder further reach

R1R2—
C2

Single-leg RDL — supported

8/side · ×2

Fingertips on a chair; hinge over one leg, the free leg mirrors the torso.

Easier kickstand  ·  Harder no support

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
A1Single-leg stance with head turnsseconds held in 60 s —
A2Plank shoulder taps — knees10/side
B1Adductor rock-backslow reps in 60 s —
B2Split squat8/side
C1Single-leg Y-reachslow reps in 60 s —
C2Single-leg RDL — supported8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-K