MoPro
TrainersEye · Lower Back Health
Lower Back Rehab S
Trainer's Eye
Phase 4 · Load and carry · Session S

Load the hinge.
Protect
the spine.

Load arrives: the hinge with a jug, anti-rotation pressing, the tempo RDL, a rack carry and the row.

  • Ssession
  • P4Load & carry
  • 12:00on the clock
  • — donecompleted

The hinge

Hips back, spine long: the hinge lets the glutes and hamstrings lift so the lumbar discs do not bend under load.

Light brace

A 10–20% brace — the tension of a light cough — stiffens the trunk better than sucking the belly in.

Small steps

Tissue adapts to load a little faster than you fear and slower than you want. Progress in small steps.

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

A

Reset

Mobility + control
A1

Hip hinge with jug reach

60 s · slow reps

Jug in both hands; hinge and reach it to the knees, back long.

Easier lighter  ·  Harder to the shins

R1R2—
A2

Anti-rotation press — jug

10/side · ×2

Jug at the chest; press it straight out and back, hips square.

Easier half-kneel  ·  Harder hold out 3 s

R1R2
B

Stabilise

Hips + trunk
B1

Seated hip internal rotation lifts

60 s · slow reps

Sit, knees bent, feet wide; lift one foot outward keeping the knee still.

Easier no lift  ·  Harder pause

R1R2—
B2

Tempo backpack RDL

8 reps · ×2

Three seconds down, hips back, pack against the legs.

Easier lighter  ·  Harder 5-s down

R1R2
C

Build

Pattern + posterior chain
C1

Rack carry — jug at shoulder

60 s · steps

Jug held at the shoulder; walk tall, no lean; switch at 30 s.

Easier lighter  ·  Harder heavier

R1R2—
C2

Bent-over row — backpack

10 reps · ×2

Hinge and hold; row the pack to the hip, back long and still.

Easier hand on a chair  ·  Harder pause at the top

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. Load close to the body — every inch away multiplies the spine's load.
  2. Brace before the load moves; breathe out as it moves.
  3. Add load only after a clean last set. In doubt, add a rep instead.
  4. Two clean sessions on a load earn the next load.

Tick it off

MovementRound 1Round 2Best
A1Hip hinge with jug reachslow reps in 60 s —
A2Anti-rotation press — jug10/side
B1Seated hip internal rotation liftsslow reps in 60 s —
B2Tempo backpack RDL8 reps
C1Rack carry — jug at shouldersteps in 60 s —
C2Bent-over row — backpack10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-S