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

One leg.
Loaded.
Level.

Single-leg strength under load — the pelvis stays level while one leg does the work.

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

Balance

Back pain is linked with poorer balance. Single-leg stance retrains the hip stabilisers that steady the spine.

The best posture

There is no perfect posture — the best posture is the next one. Change position every 20–30 minutes.

Height changes

You are about 1–2 cm shorter by evening as discs lose water, and regain it overnight. Movement drives the exchange.

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

A

Reset

Mobility + control
A1

Single-leg jug pass

60 s · slow reps

On one leg; pass a jug around the body, hips level.

Easier fingertip on wall  ·  Harder eyes follow the jug

R1R2—
A2

Single-leg suitcase hold

5 × 8 s/side · ×2

Bag at one side, stand on the opposite leg; level hips, 8 s.

Easier two feet  ·  Harder heavier

R1R2
B

Stabilise

Hips + trunk
B1

Lunge with overhead reach

60 s · slow reps

Step into a lunge, reach both arms up, tuck the tailbone, step back.

Easier smaller  ·  Harder reach across

R1R2—
B2

Bulgarian split squat — backpack

8/side · ×2

Pack on the back or at the chest; lower straight down, tall.

Easier bodyweight  ·  Harder 3-s down

R1R2
C

Build

Pattern + posterior chain
C1

Single-leg RDL — free

60 s · slow reps

Hinge over one leg, back long, free leg mirrors the torso; touch the floor.

Easier kickstand  ·  Harder hold a jug

R1R2—
C2

Step-up with jug

8/side · ×2

Jug at the chest; drive through the whole foot, control down.

Easier lower step  ·  Harder heavier

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
A1Single-leg jug passslow reps in 60 s —
A2Single-leg suitcase hold5 × 8 s/side
B1Lunge with overhead reachslow reps in 60 s —
B2Bulgarian split squat — backpack8/side
C1Single-leg RDL — freeslow reps in 60 s —
C2Step-up with jug8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-U