Lower Back Exercises PDF, 12-Week Lower Back & Hip Mobility, Core and Strength Program for Adults 40+, Fillable Workout Plan with Demos

Lower Back & Hip 12-Week is a full mobility, core and strength program for desk workers, lifters, hikers and active adults 40+. The lower back works with the hips and the core. This program trains all three in three stages, from breathing and gentle hip mobility to loaded hinges and carries for everyday lifting.

How it works

• Weeks 1–4, Mobility and control: breathing, hip mobility, McGill-style curl-ups and bird dogs, side planks, anti-rotation work and the standing hip hinge

• Weeks 5–8, Strength: kettlebell deadlifts, goblet squats and suitcase carries, then Romanian deadlifts, single-leg hinges, split squats and chops

• Weeks 9–12, Load and life: heavier hinges, rows, farmer carries, then swings (if your hinge passes) and your Week 12 retest

• 3 sessions a week, 30–40 minutes each, with a walk on the days between

• Already finished the 6-week Lower Back & Hip Mobility System? Do the screens and start at Week 7.

What's inside (33 pages)

• 4 screens (hip hinge with a stick, side plank hold, bird dog control, standing toe-touch reach) with a fillable log for Day 1 and Weeks 4, 8 and 12

• A full session for each two-week block with sets, reps, tempo and rest

• 31-exercise library with an easier and a harder option for every exercise

• A tap-to-watch demo video link next to every exercise

• Adjust-on-any-day rules for tired days, short days and great days

• 12 fillable weekly logs, a results page and a keep-it plan

• Fillable PDF plus a printer-friendly version

Equipment: a mat, a lacrosse or tennis ball, a foam roller, a broomstick, a mini band and a long band with an anchor, 1–2 kettlebells or dumbbells, and a bench or sturdy chair.

Who it's for: desk workers, lifters and gym-goers, hikers and hunters, parents who lift kids all day, active adults 40+, and anyone who finished the 6-week system and wants the next stage.

How you get it: instant PDF download. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too).

Instant digital download from MovementRxStudio. No physical item will be shipped. Personal use only; please do not share or resell.

This is educational exercise guidance, not medical advice, and not a substitute for care from a physician or physical therapist. Results vary. Check with your doctor before starting a new exercise program, and stop any exercise that does not feel right.

Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.