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

Thirty sessions.
A back that
works for life.

Graduation: a wall roll-down, the hollow rock, frog rock, single-leg elevated bridge, a bear-hug carry and step-downs.

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

Maintenance

Backs are maintained, not fixed. Keep the hinge, the carry and the walk for life.

Pain is not damage

Pain is the alarm, not the injury. It can stay switched on after tissues heal; calm movement turns it down.

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.

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

A

Reset

Mobility + control
A1

Wall roll-down

60 s · slow reps

Back on the wall; peel the spine off one bone at a time, then stack back up.

Easier to the mid-back  ·  Harder pause

R1R2—
A2

Hollow rock

10 reps · ×2

Hollow position; rock gently heel to shoulders, back stays pressed.

Easier bent knees  ·  Harder bigger rock

R1R2
B

Stabilise

Hips + trunk
B1

Frog rock

60 s · slow reps

Knees wide, feet in line; rock the hips back with a flat back.

Easier smaller  ·  Harder deeper

R1R2—
B2

Single-leg elevated bridge

8/side · ×2

One heel on the chair, other knee hugged; drive up, hips level.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Bear-hug carry — backpack

60 s · steps

Hug the pack to the chest; walk tall, ribs down.

Easier lighter  ·  Harder heavier

R1R2—
C2

Step-down control

8/side · ×2

On the step; lower the free heel to the floor slowly, knee over toes, hips level.

Easier lower step  ·  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
A1Wall roll-downslow reps in 60 s —
A2Hollow rock10 reps
B1Frog rockslow reps in 60 s —
B2Single-leg elevated bridge8/side
C1Bear-hug carry — backpacksteps in 60 s —
C2Step-down control8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-AD