MoPro
TrainersEye · Sciatica & Nerve Leg Pain
Sciatica Rehab S
Trainer's Eye
Phase 4 · Load and hinge · Session S

Lifting is not
the enemy.
Unprepared lifting is.

Phase 4 opens on the hinge under load — the pattern that protects the spine in every lift you will ever do.

  • Ssession
  • P4Load
  • 12:00on the clock
  • — donecompleted

Loading does not harm discs

Progressive, graded loading does not damage discs. Avoiding load lowers tolerance and makes the next episode more likely.

The hinge protects

Hips back, spine long: the hinge lets the hips lift so the discs do not have to bend under load.

Carries build tolerance

Loaded carries train the trunk, hips and grip upright, without the bending that provokes nerve pain early on.

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

A

Hinge loaded

Tempo RDL + loaded RDL
A1

Tempo RDL

60 s · slow reps

Three seconds down, one second up; pack against the legs, back long throughout.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Loaded RDL

12 reps · ×2

Heavier pack; hips back, shins vertical, stand and squeeze at the top.

Easier lighter  ·  Harder heavier

R1R2
B

Squat

Goblet squat + tempo sit-to-stand
B1

Goblet squat

60 s · slow reps

Pack at the chest; sit between the heels with the chest tall, knees over the toes.

Easier bodyweight  ·  Harder heavier

R1R2—
B2

Tempo sit-to-stand — loaded

12 reps · ×2

Pack at the chest; three seconds down into the chair, one second up.

Easier bodyweight  ·  Harder heavier

R1R2
C

Carry

Farmer's carry + suitcase carry
C1

Farmer's carry

60 s · steps to beat

Two bags; walk tall, short quick steps, the trunk braced and the breathing steady.

Easier lighter  ·  Harder heavier

R1R2—
C2

Suitcase carry

3 × 25 s · ×2

One bag; walk tall without leaning — the trunk holds the pelvis level.

Easier lighter  ·  Harder heavier

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. Lifting is not the enemy. Untrained, unprepared lifting is. This phase prepares it.
  2. Hips back, load close, brace before it moves, breathe out as it moves.
  3. Build sitting and standing tolerance deliberately — most flares come from position, not exercise.
  4. Two clean sessions at a load earn the next.

Tick it off

MovementRound 1Round 2Best
A1Tempo RDLslow reps in 60 s —
A2Loaded RDL12 reps
B1Goblet squatslow reps in 60 s —
B2Tempo sit-to-stand — loaded12 reps
C1Farmer's carrysteps in 60 s —
C2Suitcase carry3 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-S