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

Eighteen in.
The hips have
taken over.

Phase 3 check-in: extension tolerance, single-leg hollow, chair pigeon, single-leg thrust, overhead carry and the floor lift.

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

Extension

Lying on the elbows and gently extending eases many backs. If it eases, green light; if it spreads down the leg, stop.

Recurrence is common

About one in three people have another episode within a year — the reason to keep training after the pain goes.

Consistency

Twelve minutes daily outperforms an hour once a week for tissue and nervous-system adaptation.

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

A

Reset

Mobility + control
A1

Sphinx rock

60 s · slow reps

On the elbows; let the hips sag gently to the floor and back — pain-free range only.

Easier lower  ·  Harder press up onto the hands

R1R2—
A2

Hollow hold — one leg long

5 × 8 s/side · ×2

Back pressed; one leg long, the other bent; hold 8 s.

Easier bent knees  ·  Harder both legs long

R1R2
B

Stabilise

Hips + trunk
B1

Chair pigeon rock

60 s · slow reps

Shin on the seat; hinge forward from the hip with a long back, rock.

Easier figure-4  ·  Harder deeper

R1R2—
B2

Single-leg hip thrust

8/side · ×2

Shoulders on the chair, one foot down; drive up, hips level.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Overhead carry — jug

60 s · steps

Jug locked overhead, ribs down; walk tall.

Easier half-kneel hold  ·  Harder heavier

R1R2—
C2

Backpack floor lift

8 reps · ×2

Pack between the feet; hips back, brace, stand — the pack stays close.

Easier from a step  ·  Harder pause off the floor

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
A1Sphinx rockslow reps in 60 s —
A2Hollow hold — one leg long5 × 8 s/side
B1Chair pigeon rockslow reps in 60 s —
B2Single-leg hip thrust8/side
C1Overhead carry — jugsteps in 60 s —
C2Backpack floor lift8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-R