MoPro
TrainersEye · Lower Back Health
Lower Back Rehab M
Trainer's Eye
Phase 3 · Hips and posterior chain · Session M

The glutes drive.
The back
rides.

Glute engine: hip circles, step-ups, suitcase carries and the full superman.

  • Msession
  • P3Hips & chain
  • 12:00on the clock
  • — donecompleted

The glutes go quiet

When the back hurts the glutes switch off and the back overworks. Bridges and hinges wake them.

Stairs

Stairs are the best hip-extension loader most homes have — a free glute machine.

Warm tissue

Warm tissue tolerates load better. Round 1 is deliberately easy for that reason.

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

A

Reset

Mobility + control
A1

Hip CARs — standing

60 s · slow reps

Hand on the wall; draw the biggest slow circle with the knee, torso still.

Easier smaller  ·  Harder no support

R1R2—
A2

Bird-dog elbow-to-knee

8/side · ×2

Extend, then draw elbow to knee under the body without rounding the low back.

Easier smaller  ·  Harder hold 3 s

R1R2
B

Stabilise

Hips + trunk
B1

Frog pumps

60 s · slow reps

Soles together; drive the hips up, squeeze at the top, control down.

Easier smaller  ·  Harder pause

R1R2—
B2

Step-up

10/side · ×2

Whole foot on the step; drive through the heel, stand tall; down slow.

Easier lower step  ·  Harder knee drive

R1R2
C

Build

Pattern + posterior chain
C1

Suitcase carry

60 s · steps

One heavy bag; walk tall, no lean; switch sides at 30 s.

Easier lighter  ·  Harder heavier

R1R2—
C2

Superman

8 × 3 s · ×2

Arms long; lift arms and legs a hand-width, hold 3 s, nose down.

Easier alternating  ·  Harder 5-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. The glutes go first in every rep — squeeze before you move.
  2. Single-leg work: the pelvis stays level; a dropping hip is a missed rep.
  3. Carries: tall, quiet shoulders, short quick steps, breathe.
  4. Flare rule stays for the whole programme: 3/10 and gone by morning.

Tick it off

MovementRound 1Round 2Best
A1Hip CARs — standingslow reps in 60 s —
A2Bird-dog elbow-to-knee8/side
B1Frog pumpsslow reps in 60 s —
B2Step-up10/side
C1Suitcase carrysteps in 60 s —
C2Superman8 × 3 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-M