Back Program

Daily base

Every morning, ~8 minutes. Three descending sets. Each rep is a 10-second hold, not a repetition — so “5 / 3 / 1” means five holds, rest 20–30s, three holds, rest, one hold.

Stop rules

End every set at technical failure. First rep where the low back rounds or the pelvis tucks is the last rep.
Hinges, cleans and overhead work go early. Conditioning goes last.
No loaded rotation. Nothing that combines a hinged position with twist.
No loaded or repeated flexion for the first 60–90 minutes after waking.
Drink before you train, not during.

Symptoms below the knee, numbness, foot weakness, or any bowel or bladder change means an appointment — not a program tweak.

First Sunday of the month: Sørensen hold (target 3–4 min) · side plank left vs right within 5% · re-film box squat depth · review the tweak log.