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

Twenty-four in.
Loaded,
and calm.

Phase 4 check-in: get-up to the hand, stir the pot, counterbalance squat, loaded lunge, mixed carry and the pause lift.

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

A flare is not a re-injury

A flare after exercise that settles within 24–48 hours is sensitivity, not damage, and it fades with consistency.

The pain rule

Up to 3/10 during, settled by tomorrow: safe. Sharper, spreading down the leg, or worse tomorrow: back off.

Multifidus needs a reason

The deep back muscle multifidus shrinks after an episode and does not recover on its own without exercise.

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

A

Reset

Mobility + control
A1

Get-up to hand

60 s · slow reps

From the elbow, push up to the straight hand; the hips lift a hand-width.

Easier to the elbow  ·  Harder hips high

R1R2—
A2

Stir the pot on chair

10/direction · ×2

Forearms on the seat, plank; draw small circles with the elbows, hips still.

Easier knees  ·  Harder bigger circles

R1R2
B

Stabilise

Hips + trunk
B1

Counterbalance deep squat

60 s · slow reps

Jug held out front; sit to the bottom and stand, heels down.

Easier to a chair  ·  Harder pause

R1R2—
B2

Reverse lunge — backpack

8/side · ×2

Pack at the chest; long step back, tall torso.

Easier bodyweight  ·  Harder slow

R1R2
C

Build

Pattern + posterior chain
C1

Mixed carry — jug overhead, bag at side

60 s · steps

One jug overhead, one bag at the side; walk tall, ribs down.

Easier lighter  ·  Harder switch halfway

R1R2—
C2

Pause floor lift — backpack

8 reps · ×2

Lift the pack an inch, pause 2 s, then stand.

Easier from a 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
A1Get-up to handslow reps in 60 s —
A2Stir the pot on chair10/direction
B1Counterbalance deep squatslow reps in 60 s —
B2Reverse lunge — backpack8/side
C1Mixed carry — jug overhead, bag at sidesteps in 60 s —
C2Pause floor lift — backpack8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-X