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

Sit deep.
Stand
strong.

The squat pattern rebuilt from the ankle up — depth without the low back rounding.

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

The deep squat

A supported deep squat restores hip, knee and ankle range together and takes the lumbar spine out of the equation.

The ankle

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

Lever arms

A load held away from the body multiplies the force on the lumbar discs. Keep it close.

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

A

Reset

Mobility + control
A1

Squat-to-stand

60 s · slow reps

Hold the toes, drop into a squat, chest up; stand with a long back.

Easier hold the shins  ·  Harder arms overhead at bottom

R1R2—
A2

Bear plank shoulder taps

10/side · ×2

Knees hovering; tap the opposite shoulder, hips do not rock.

Easier knees down  ·  Harder slower

R1R2
B

Stabilise

Hips + trunk
B1

Knee-to-wall ankle rocks

60 s · slow reps

Toes a hand from the wall; drive the knee over the toes to touch, heel down.

Easier closer  ·  Harder further

R1R2—
B2

Goblet squat — backpack

10 reps · ×2

Pack at the chest; sit between the heels, chest up, elbows inside the knees.

Easier to a chair  ·  Harder 3-s down

R1R2
C

Build

Pattern + posterior chain
C1

Wall sit

60 s · hold

Thighs parallel, back flat on the wall; breathe.

Easier higher  ·  Harder alternate heel lifts

R1R2—
C2

Reverse hyper on bed edge

10 reps · ×2

Hips on the bed edge, legs hanging; lift both legs level with the glutes, no arch.

Easier one leg  ·  Harder 2-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
A1Squat-to-standslow reps in 60 s —
A2Bear plank shoulder taps10/side
B1Knee-to-wall ankle rocksslow reps in 60 s —
B2Goblet squat — backpack10 reps
C1Wall sitseconds held in 60 s —
C2Reverse hyper on bed edge10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-P