MoPro
TrainersEye · Lower Back Health
Lower Back Rehab T
Trainer's Eye
Phase 4 · Load and carry · Session T

Squat heavy.
Sit
lighter.

The loaded squat: pry the hips, extend the mid-back, pause at the bottom, march with load, pull from wide.

  • Tsession
  • P4Load & carry
  • 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.

Warm tissue

Warm tissue tolerates load better. Round 1 is deliberately easy for that reason.

Sitting is not the enemy

Long, unchanged sitting is. Stand, walk or shift every half hour and sitting is fine.

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

A

Reset

Mobility + control
A1

Prying squat rock

60 s · slow reps

In a deep squat, elbows push the knees out; rock side to side.

Easier hold a support  ·  Harder no support

R1R2—
A2

Weighted dead bug

8/side · ×2

Jug over the chest with straight arms; lower one leg, ribs down.

Easier no jug  ·  Harder both legs

R1R2
B

Stabilise

Hips + trunk
B1

Thoracic extension over chair

60 s · slow reps

Sit, hands behind the head; extend the mid-back over the chair back, return.

Easier smaller  ·  Harder hold

R1R2—
B2

Pause goblet squat

8 reps · ×2

Sit to the bottom, hold 2 s, stand tall.

Easier to a chair  ·  Harder heavier

R1R2
C

Build

Pattern + posterior chain
C1

Front-loaded march

60 s · steps

Jug at the chest; march tall, knee to hip height, no lean.

Easier lighter  ·  Harder pause knee up

R1R2—
C2

Sumo deadlift — backpack

10 reps · ×2

Wide stance; hips back, pack between the feet, stand and squeeze.

Easier from a step  ·  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. 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
A1Prying squat rockslow reps in 60 s —
A2Weighted dead bug8/side
B1Thoracic extension over chairslow reps in 60 s —
B2Pause goblet squat8 reps
C1Front-loaded marchsteps in 60 s —
C2Sumo deadlift — backpack10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-T