Lower Back & Hip Mobility System: 6-Week Nerve Glide & Core Stability Program (Fillable + Printable PDF)
A 6-week mobility, nerve glide, and core stability program for desk workers, drivers, and active adults who want a structured lower back and hip routine. Short sessions, clear progressions, and fillable logs keep you on track week by week.
How it works
- Weeks 1-2: Unload & Glide
- Weeks 3-4: Stability
- Weeks 5-6: Load & Integrate
- 4 sessions a week, about 20-30 minutes, plus 15-20 minute easy walks on off-days
What's inside (24 pages, fillable PDF plus a printer-friendly version)
- 3 baseline movement screens with a retest log (Day 1, end of Weeks 2, 4, and 6)
- 3 progressive phases: 19 exercises with dose, target, technique, and what to avoid
- Gentle nerve glides and hip mobility work
- Daily-living spine habits for lifting, sitting, and standing
- 6 fillable weekly logs with per-exercise check-offs, effort, and recovery walks
- Final results page and a keep-it maintenance plan
- Demo video links for every exercise and screen
Equipment: floor mat, sturdy chair or couch, lacrosse or tennis ball, foam roller, long resistance band with an anchor, broomstick or dowel, one dumbbell or kettlebell, and an optional stability ball and low blocks.
Who it's for: desk workers, drivers, and active adults who want a structured lower back and hip mobility routine.
How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.
This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.
Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.
