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

Turn from
the hips.
Twist without the lumbar.

Rotation, controlled and loaded: reach, lift, wipe, lunge, step and row — hips and ribs turn, the low back holds.

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

Rotation lives up high

Each lumbar joint rotates only about two degrees. Twist from the hips and mid-back, not the low back.

Mid-back mobility

A stiff mid-back sends bending and twisting downstairs to the lumbar spine. Free the mid-back to spare the low back.

Fear is a risk factor

Fear of movement predicts long-term back pain better than most scans. Confident, graded movement is the antidote.

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

A

Reset

Mobility + control
A1

Half-kneel rotation reach

60 s · slow reps

Half-kneel; rotate the chest toward the front knee, arms wide, hips square.

Easier hands on hips  ·  Harder arms long

R1R2—
A2

Half-kneel lift — jug

8/side · ×2

Jug from the outside hip up across to the opposite shoulder; hips still.

Easier lighter  ·  Harder tall-kneel

R1R2
B

Stabilise

Hips + trunk
B1

Windscreen wipers

60 s · slow reps

Knees up, arms wide; lower the knees to one side, back up and over.

Easier smaller  ·  Harder feet off the floor

R1R2—
B2

Reverse lunge with rotation

8/side · ×2

Step back; rotate the chest over the front leg, arms level; return.

Easier no rotation  ·  Harder hold a jug

R1R2
C

Build

Pattern + posterior chain
C1

Rotational step and reach

60 s · slow reps

Step to the side and rotate the chest toward the stepping leg; hips turn with it.

Easier smaller  ·  Harder hold a jug

R1R2—
C2

Bird-dog row — backpack

8/side · ×2

In bird-dog, row the pack with the free hand; the hips do not turn.

Easier knee down  ·  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
A1Half-kneel rotation reachslow reps in 60 s —
A2Half-kneel lift — jug8/side
B1Windscreen wipersslow reps in 60 s —
B2Reverse lunge with rotation8/side
C1Rotational step and reachslow reps in 60 s —
C2Bird-dog row — backpack8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-V