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

Squat, hinge,
lunge, carry,
get up.

The full pattern set in one session — the movements a robust back needs for the rest of life.

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

Get-ups

How well you get up from the floor without using hands is linked to longevity. It is a skill you can train.

Extension

Lying on the elbows and gently extending eases many backs. If it eases, green light; if it spreads down the leg, stop.

Power, quietly

Speed is safe once the pattern is clean: the hips can move fast while the spine stays quiet.

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

A

Reset

Mobility + control
A1

Full get-up

60 s · slow reps

Elbow, hand, hips up, sweep the leg through, half-kneel, stand — then reverse.

Easier to the hand  ·  Harder jug

R1R2—
A2

Copenhagen plank — long lever

5 × 8 s/side · ×2

Top leg straight on the chair; lift the hips, 8-s holds.

Easier short lever  ·  Harder 12 s

R1R2
B

Stabilise

Hips + trunk
B1

Shin-box get-up

60 s · slow reps

From 90/90, drive the back knee down, rise to tall-kneel; sit back with control.

Easier hand assist  ·  Harder arms up

R1R2—
B2

Backpack thruster

10 reps · ×2

Squat with the pack at the chest, stand and press it overhead; ribs down.

Easier no press  ·  Harder heavier

R1R2
C

Build

Pattern + posterior chain
C1

Carry medley

60 s · steps

Twenty steps suitcase, twenty farmer's, twenty overhead — tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
C2

Single-leg RDL — jug

8/side · ×2

Jug in the opposite hand; hinge over one leg, back long.

Easier kickstand  ·  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. 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
A1Full get-upslow reps in 60 s —
A2Copenhagen plank — long lever5 × 8 s/side
B1Shin-box get-upslow reps in 60 s —
B2Backpack thruster10 reps
C1Carry medleysteps in 60 s —
C2Single-leg RDL — jug8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-AC