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

Hold longer.
Walk
further.

Endurance day: long holds, extensor endurance, walking lunges, a brisk walk and the Y-T-W.

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

Sleep and pain

Poor sleep raises pain sensitivity the next day, and pain wrecks sleep. Protect both.

Sitting is not the enemy

Long, unchanged sitting is. Stand, walk or shift every half hour and sitting is fine.

Hips first

Stiff hips push bending into the low back. Every hip degree you win is a degree the spine no longer gives.

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

A

Reset

Mobility + control
A1

Glute bridge hold

60 s · hold

Hips up, straight line, squeeze; hold.

Easier lower  ·  Harder one foot lifted

R1R2—
A2

Bed-edge extension hold

4 × 15 s · ×2

Hips on the bed edge, feet hooked under something heavy; hold the torso level.

Easier hands under  ·  Harder 30 s

R1R2
B

Stabilise

Hips + trunk
B1

Side plank reach-through

60 s · slow reps

Side plank; reach the top arm under the body and open up, hips steady.

Easier knees  ·  Harder slower

R1R2—
B2

Walking lunges

10/side · ×2

Long steps, torso tall, back knee kisses the floor.

Easier reverse lunge  ·  Harder jug

R1R2
C

Build

Pattern + posterior chain
C1

Brisk walk

60 s · steps

Walk as briskly as you can for 60 s — arms driving, tall.

Easier normal pace  ·  Harder stairs

R1R2—
C2

Prone Y-T-W

8 each · ×2

Face down; Y, then T, then W, thumbs up, hold each 2 s.

Easier one letter  ·  Harder 3-s holds

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
A1Glute bridge holdseconds held in 60 s —
A2Bed-edge extension hold4 × 15 s
B1Side plank reach-throughslow reps in 60 s —
B2Walking lunges10/side
C1Brisk walksteps in 60 s —
C2Prone Y-T-W8 each
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-AB