MoPro
TrainersEye · Lower Back Health
Lower Back Rehab Y
Trainer's Eye
Phase 5 · Robust for life · Session Y

Bend.
Reach.
Trust the spine again.

Flexion returns on purpose: roll-downs, toe reaches and a light Jefferson curl — tolerance, not avoidance.

  • Ysession
  • P5Robust
  • 12:00on the clock
  • — donecompleted

Bending is allowed

The spine is built to bend. Lifting with a rounded back has not been shown to be a risk factor in itself; tolerance and control are.

Morning discs are full

Discs are swollen with fluid after sleep. Avoiding loaded bending in the first hour cut back pain in a classic trial.

Discs feed on movement

Discs have almost no blood supply; loading and unloading pumps their nutrition. Rest starves them.

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

A

Reset

Mobility + control
A1

Standing roll-down

60 s · slow reps

Chin to chest, roll down one bone at a time, knees soft; roll back up.

Easier to the knees  ·  Harder to the floor

R1R2—
A2

Seated cat–cow

12 reps · ×2

Sit tall; round and arch the whole spine slowly, chin follows.

Easier smaller  ·  Harder pause

R1R2
B

Stabilise

Hips + trunk
B1

Toe reach — heels elevated

60 s · slow reps

Heels on a book; hinge and reach to the toes, knees soft; stand by pushing the floor.

Easier to the shins  ·  Harder pause

R1R2—
B2

Jefferson curl — light

6 reps · ×2

On a step with a light pack; roll down bone by bone to the shins, roll up.

Easier bodyweight  ·  Harder heavier

R1R2
C

Build

Pattern + posterior chain
C1

Squat-to-hinge flow

60 s · slow reps

Squat down, straighten the knees into a hinge, sit back into the squat, stand.

Easier hold a support  ·  Harder jug

R1R2—
C2

Stiff-leg deadlift — backpack

8 reps · ×2

Knees nearly straight; hips back, pack to mid-shin, long back; stand.

Easier to the knees  ·  Harder 3-s down

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. The spine is built to bend — now train it to, gradually and calmly.
  2. Speed only on clean patterns: quality first, then quick.
  3. Keep the flare rule for life: 3/10 and gone by morning.
  4. Walk daily, lift something weekly, repeat the programme every three months.

Tick it off

MovementRound 1Round 2Best
A1Standing roll-downslow reps in 60 s —
A2Seated cat–cow12 reps
B1Toe reach — heels elevatedslow reps in 60 s —
B2Jefferson curl — light6 reps
C1Squat-to-hinge flowslow reps in 60 s —
C2Stiff-leg deadlift — backpack8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-Y