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

Carry the shopping.
Climb the stairs.
Own both.

Stairs and carries — the two loads every home already has — trained on purpose.

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

Stairs

Stairs are the best hip-extension loader most homes have — a free glute machine.

Carry

Loaded carries train the trunk the way life loads it — upright, breathing, walking.

Walking works

A walking-plus-education programme nearly doubled the time to the next back-pain episode in a 2024 trial.

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

A

Reset

Mobility + control
A1

Stair climb

60 s · steps

Whole foot on each step, drive through the heel, tall; come down slow.

Easier use the rail  ·  Harder two at a time

R1R2—
A2

Plank with leg lift

8/side · ×2

Full plank; lift one foot an inch, hips level.

Easier knees  ·  Harder hold 3 s

R1R2
B

Stabilise

Hips + trunk
B1

Lateral step-over

60 s · slow reps

Step sideways over a low obstacle, knee up, tall.

Easier lower obstacle  ·  Harder hold a jug

R1R2—
B2

Weighted lateral step-up

8/side · ×2

Jug at the chest; side to the step, push through the whole foot.

Easier bodyweight  ·  Harder higher step

R1R2
C

Build

Pattern + posterior chain
C1

Offset farmer's carry

60 s · steps

Two bags, one heavier; walk tall without leaning toward the heavy side.

Easier even bags  ·  Harder bigger difference

R1R2—
C2

Backpack hip thrust

10 reps · ×2

Shoulders on the chair, pack on the hips; drive up, ribs down.

Easier bodyweight  ·  Harder 3-s hold

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
A1Stair climbsteps in 60 s —
A2Plank with leg lift8/side
B1Lateral step-overslow reps in 60 s —
B2Weighted lateral step-up8/side
C1Offset farmer's carrysteps in 60 s —
C2Backpack hip thrust10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-W