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

Twelve in.
Stiff, level,
breathing.

Phase 2 check-in: full side plank, hollow hold, chair hip thrust and the first loaded hinge.

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

Endurance beats strength

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

A flare is not a re-injury

A flare after exercise that settles within 24–48 hours is sensitivity, not damage, and it fades with consistency.

Sitting is not the enemy

Long, unchanged sitting is. Stand, walk or shift every half hour and sitting is fine.

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

A

Reset

Mobility + control
A1

Segmental bridge

60 s · slow reps

Roll the spine up one bone at a time, then down from the top.

Easier smaller  ·  Harder pause at the top

R1R2—
A2

Hollow hold — bent knees

5 × 10 s · ×2

Low back pressed down; shoulders and feet hover, breathe.

Easier one foot down  ·  Harder straighter legs

R1R2
B

Stabilise

Hips + trunk
B1

Cossack squat

60 s · slow reps

Wide stance; sit to one side with the heel down, other leg straight.

Easier hold a support  ·  Harder deeper

R1R2—
B2

Hip thrust on chair

10 reps · ×2

Shoulders on the seat; drive the hips up, chin tucked, ribs down.

Easier floor bridge  ·  Harder 3-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Side plank

60 s · hold

Feet stacked, hips high, straight line; hold.

Easier knees  ·  Harder top leg raised

R1R2—
C2

Backpack RDL

10 reps · ×2

Backpack at the thighs; hips back, pack slides down the legs, back long.

Easier lighter  ·  Harder 3-s down

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
A1Segmental bridgeslow reps in 60 s —
A2Hollow hold — bent knees5 × 10 s
B1Cossack squatslow reps in 60 s —
B2Hip thrust on chair10 reps
C1Side plankseconds held in 60 s —
C2Backpack RDL10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-L