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

Side hips on.
No more
hip drop.

The lateral hip in every position: lunge, plank, wall slide, curtsy, carry and the Copenhagen.

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

Hip drop

Weak hip abductors are common in back pain; they let the pelvis tilt with every step.

Side walls

Side planks and carries train the lateral core that stops the pelvis dropping — the muscles most people never train.

Symmetry

Single-leg work exposes a lazy hip. A pelvis that drops on one side is a back problem waiting to happen.

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

A

Reset

Mobility + control
A1

Lateral lunge

60 s · slow reps

Step wide to one side, sit into that hip, other leg straight; push back.

Easier smaller  ·  Harder pause

R1R2—
A2

Side plank — top leg raised

5 × 5 s/side · ×2

Full side plank; lift the top leg and hold 5 s.

Easier knees  ·  Harder longer

R1R2
B

Stabilise

Hips + trunk
B1

Wall-heel hip abduction

60 s · slow reps

Side-lying, back to a wall; slide the heel up the wall, toes forward.

Easier smaller  ·  Harder hold 3 s

R1R2—
B2

Curtsy lunge

8/side · ×2

Step back and across; front knee over the middle toe, torso tall.

Easier smaller step  ·  Harder slow

R1R2
C

Build

Pattern + posterior chain
C1

Farmer's carry

60 s · steps

Two heavy bags; tall, quiet shoulders, short quick steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Copenhagen plank — short lever

5 × 5 s/side · ×2

Bottom knee on the floor, top knee on the chair; lift the hips, hold 5 s.

Easier shorter  ·  Harder straight top leg

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
A1Lateral lungeslow reps in 60 s —
A2Side plank — top leg raised5 × 5 s/side
B1Wall-heel hip abductionslow reps in 60 s —
B2Curtsy lunge8/side
C1Farmer's carrysteps in 60 s —
C2Copenhagen plank — short lever5 × 5 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-O