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

Heavy.
Close.
Braced.

The heaviest loading of the programme, with the trunk holding everything still.

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

Carries build tolerance

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

Stenosis prefers bending

Neurogenic claudication — leg pain on walking that eases when you sit or lean forward on a trolley — usually responds to flexion-based work, the opposite of a young disc.

Maintenance beats repair

Two sessions a week hold thirty days of work in place. Stop, and both strength and tolerance fade within weeks.

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

A

Heavy hinge

Heavy RDL + heavy deadlift
A1

Heavy RDL

60 s · slow reps

Heaviest pack you can hinge with a long back; three seconds down every rep.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy deadlift

8 reps · ×2

Heaviest lift from the floor with the pack close and the brace set before it moves.

Easier from a step  ·  Harder heavier

R1R2
B

Heavy squat

Front-loaded squat + loaded lunge
B1

Front-loaded squat

60 s · slow reps

Pack hugged high on the chest; full comfortable depth, elbows up, chest tall.

Easier lighter  ·  Harder heavier

R1R2—
B2

Loaded walking lunge

8/side · ×2

Pack on; long steps, torso tall, back knee close to the floor.

Easier bodyweight  ·  Harder heavier

R1R2
C

Heavy carry

Front rack carry + offset carry
C1

Front rack carry

60 s · steps to beat

Two bags at the shoulders; walk tall with the ribs down and the trunk braced.

Easier lighter  ·  Harder heavier

R1R2—
C2

Offset carry

3 × 20 s · ×2

Two bags, one much heavier; walk without drifting toward the heavy side.

Easier even bags  ·  Harder bigger difference

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
A1Heavy RDLslow reps in 60 s —
A2Heavy deadlift8 reps
B1Front-loaded squatslow reps in 60 s —
B2Loaded walking lunge8/side
C1Front rack carrysteps in 60 s —
C2Offset carry3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-SCIATICA-W