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

Floor to feet.
Without the
back paying.

Getting up and down from the floor as a trained skill — rolling, kneeling, crawling, lifting.

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

Get-ups

How well you get up from the floor without using hands is linked to longevity. It is a skill you can train.

Bed rest lost

Staying active beats bed rest for back pain in every major guideline. Gentle movement is the medicine.

Nerves need to slide

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

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

A

Reset

Mobility + control
A1

Half get-up to elbow

60 s · slow reps

Lie back, one knee bent; roll up onto the elbow, the straight arm reaching up.

Easier hand assist  ·  Harder to the hand

R1R2—
A2

Single-leg lowers

8/side · ×2

Both legs up; lower one straight leg slowly, back pressed down.

Easier bent knee  ·  Harder both legs

R1R2
B

Stabilise

Hips + trunk
B1

Tall-kneel to half-kneel

60 s · slow reps

From tall-kneel step one foot forward and back; hips square, no lean.

Easier hand on a chair  ·  Harder arms overhead

R1R2—
B2

Half-kneel to stand

6/side · ×2

From half-kneel drive through the front heel to standing; step down slow.

Easier chair support  ·  Harder hold a jug

R1R2
C

Build

Pattern + posterior chain
C1

Bear crawl — forward

60 s · steps

Knees an inch off; crawl with opposite hand and foot, hips level.

Easier bear plank  ·  Harder backward

R1R2—
C2

Suitcase deadlift — backpack

8/side · ×2

Pack beside one foot; hinge, grip, stand tall with no lean, lower slow.

Easier lighter  ·  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
A1Half get-up to elbowslow reps in 60 s —
A2Single-leg lowers8/side
B1Tall-kneel to half-kneelslow reps in 60 s —
B2Half-kneel to stand6/side
C1Bear crawl — forwardsteps in 60 s —
C2Suitcase deadlift — backpack8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-Q