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

Long hamstrings.
Strong
hinge.

Hamstrings that lengthen and a hinge that loads — the pelvis is freed, the back is spared.

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

Hamstrings

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

Nerves need to slide

Gentle leg-raising and heel-sliding keep the sciatic nerve moving without stretching it hard.

Slow tempo

Three seconds down builds control and tissue tolerance with less load than fast reps.

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

A

Reset

Mobility + control
A1

Active straight-leg raise

60 s · slow reps

One leg flat; raise the other straight, toes to shin, low back still.

Easier bent knee  ·  Harder pause at the top

R1R2—
A2

Wall-press dead bug

8/side · ×2

Hands push a wall behind the head; lower one leg on the exhale, back flat.

Easier heel tap  ·  Harder both legs

R1R2
B

Stabilise

Hips + trunk
B1

Standing hamstring sweep

60 s · slow reps

Heel forward, toes up; sweep the hands past the knee with a long back, stand.

Easier shorter sweep  ·  Harder deeper

R1R2—
B2

Bulgarian split squat

8/side · ×2

Rear foot on a chair; lower straight down, tall torso.

Easier split squat  ·  Harder 3-s down

R1R2
C

Build

Pattern + posterior chain
C1

Hip airplane — wall

60 s · slow reps

Hand on the wall, hinge on one leg; open and close the pelvis, knee soft.

Easier hold the chair  ·  Harder no wall

R1R2—
C2

Backpack good morning

10 reps · ×2

Backpack on; hinge until the hamstrings pull, back long, stand tall.

Easier bodyweight  ·  Harder pause

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
A1Active straight-leg raiseslow reps in 60 s —
A2Wall-press dead bug8/side
B1Standing hamstring sweepslow reps in 60 s —
B2Bulgarian split squat8/side
C1Hip airplane — wallslow reps in 60 s —
C2Backpack good morning10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-N