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

Rotate.
Lift.
Carry across.

Rotation with load, through the feet and the ribs — chop, lift, reach, row.

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

Isometrics calm

Holding a position under light tension can lower pain sensitivity for a while afterwards — the calmest way to load.

Breathing is bracing

The diaphragm is a trunk stabiliser. A long exhale plus a light brace stiffens the spine without strain.

Lever arms

A load held away from the body multiplies the force on the lumbar discs. Keep it close.

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

A

Reset

Mobility + control
A1

Standing rotation with jug

60 s · slow reps

Jug at the chest; turn hips and chest together, pivoting through the feet.

Easier no jug  ·  Harder arms long

R1R2—
A2

Half-kneel chop — jug

8/side · ×2

Jug from the shoulder down across to the opposite hip; hips square.

Easier lighter  ·  Harder tall-kneel

R1R2
B

Stabilise

Hips + trunk
B1

Bretzel

60 s · slow reps

Side-lying; hold the top knee, catch the bottom foot behind, open the chest.

Easier use a strap  ·  Harder pause

R1R2—
B2

Lateral lunge with reach

8/side · ×2

Step wide, hinge into the hip, reach both hands across to the foot.

Easier smaller  ·  Harder jug

R1R2
C

Build

Pattern + posterior chain
C1

Standing woodchop — jug

60 s · slow reps

Jug low outside the hip; lift it across to the opposite shoulder, back foot pivots.

Easier lighter  ·  Harder controlled speed

R1R2—
C2

Single-arm row — backpack

10/side · ×2

Hand on the chair; row the pack to the hip, no trunk twist.

Easier lighter  ·  Harder pause

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 rotation with jugslow reps in 60 s —
A2Half-kneel chop — jug8/side
B1Bretzelslow reps in 60 s —
B2Lateral lunge with reach8/side
C1Standing woodchop — jugslow reps in 60 s —
C2Single-arm row — backpack10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-AA