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TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab N
Trainer's Eye
Phase 3 · Rebuild the leg · Session N

Find the weak one.
Train it hardest.
Test it weekly.

Quadriceps, hamstring and hip all tested and loaded — whichever is behind gets the most work.

  • Nsession
  • P3Rebuild
  • 12:00on the clock
  • — donecompleted

Both legs weaken

Strength drops on the good side too during a painful episode. Train both.

Numbness maps

Numbness follows a specific band down the leg depending on which root is involved. Where it sits tells a clinician a lot.

Glutes switch off

Pain and nerve involvement both reduce glute activity. Hip strength is rebuilt deliberately, not assumed.

Three couplets · two rounds · twelve minutes · symptoms moving up, not down

A

Quads

Sit-to-stand tempo + split squat
A1

Tempo sit-to-stand

60 s · slow reps

Three seconds down into the chair, one second up, arms crossed.

Easier hands on thighs  ·  Harder five seconds down

R1R2—
A2

Split squat

10/side · ×2

Long stance; lower straight down, front heel flat, torso tall.

Easier hold a chair  ·  Harder hold a backpack

R1R2
B

Hamstrings

Bridge walkout + hamstring bridge
B1

Bridge walkout

60 s · slow reps

From a bridge, walk the heels out until the hips dip, then walk them back in.

Easier shorter walk  ·  Harder one leg

R1R2—
B2

Hamstring bridge — heels elevated

12 reps · ×2

Heels on a chair, legs long; drive the hips up and squeeze the hamstrings.

Easier feet on the floor  ·  Harder one leg

R1R2
C

Hip

Lateral step-down + side plank abduction
C1

Lateral step-down

60 s · slow reps

Side-on at the edge of a step; lower the outside heel to the floor and return.

Easier lower step  ·  Harder no support

R1R2—
C2

Side plank with abduction

8/side · ×2

Full side plank; lift the top leg without the hips dropping, then lower.

Easier knees down  ·  Harder hold three seconds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
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 scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. A compressed nerve makes a weak muscle. Find which one is weak and load it deliberately.
  2. Calf, glute and foot are the usual casualties. Test them each week and train the weak one hardest.
  3. Strength returns as the nerve recovers — slowly, and only if the muscle is given a reason.
  4. Two clean sessions at a level earn the next. In doubt, add a rep before adding load.

Tick it off

MovementRound 1Round 2Best
A1Tempo sit-to-standslow reps in 60 s —
A2Split squat10/side
B1Bridge walkoutslow reps in 60 s —
B2Hamstring bridge — heels elevated12 reps
C1Lateral step-downslow reps in 60 s —
C2Side plank with abduction8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-N