Quick-access micro-doses done outside training sessions. Under 10 minutes total if all are done, scattered through the day.
Do not stretch aggressively into rotation to the RIGHT while the left lower back is symptomatic.
No long static calf stretching within an hour of jumping.
Routines
Left glute activation2 min · Daily, and before every lower-body session (doubles as the pre-lower-body primer)1
Left glute activation
2 min · Daily, and before every lower-body session (doubles as the pre-lower-body primer)
Left first, right matches. Chronic left-glute recruitment deficit that pre-dates the back niggle - near-term priority. Feel the contraction; do NOT chase load. Rate glute_activation_quality on lower-body days.
Single-leg glute bridge (activation)
2x10/side
LEFT FIRST, right matches. Slow, pause and SQUEEZE at the top until the glute actually fires. Ribs down, pelvis tucked under, drive through the heel. If you feel it in the low back, reset - that rep does not count.
Recruitment, not load. Pre-lower-body primer AND daily micro-dose. Rate glute_activation_quality on lower-body days. The real strength build is weeks 4-12 (see ADDENDUM-posterior-chain.md section 5).
Desk reset2 min · Between work blocks, hourly-ish4
Desk reset
2 min · Between work blocks, hourly-ish
Break up sitting
Stand and walk 1-2 min
Hourly. The cheapest item on this list.
No media needed
Standing pelvic tilt
10 reps
Good one to do standing at a desk.
Standing torso twist
10 slow reps/side
Hands on hips, twist from the waist. Easy desk option.
Do NOT force the twist to the right while that side is symptomatic.
Standing hip circles
10 each direction/side
Loosen up between sitting bouts.
Ankle minute2 min · 2-3x through the day2
Ankle minute
2 min · 2-3x through the day
The highest-yield mobility item in the whole plan - dorsiflexion is the one quality that can genuinely change in 3 weeks.
Soleus stretch (knee bent)
30s/side
Back knee BENT. This is the one that changes dorsiflexion.
Do 2-3x daily. Range responds better to short frequent doses than one long one.
Ankle circles
10 each direction/side
Slow and full range. Good while sitting.
Calf micro-dose3 min · Scattered daily, never near a jump session1
Calf micro-dose
3 min · Scattered daily, never near a jump session
Left first, right matches. This is how the rebuild accumulates volume without costing recovery.
Calf raises
2-3 x 12-15/side
Well short of fatigue. LEFT FIRST, right matches its reps. Off a step if there is one.
The single highest-value item here. This is real strength work disguised as a micro-dose.
Back & hip5 min · Evening, or after long sitting5
Back & hip
5 min · Evening, or after long sitting
Cat-cow
8-10 slow reps
Move slowly through the full range. Breathe out as you round.
Half-kneeling hip flexor stretch
60-90s/side
Squeeze the glute of the kneeling leg and tuck the pelvis under BEFORE leaning forward. That is what makes it work.
Short hip flexors tilt the pelvis, load the low back, and limit hip extension at takeoff.
Knee across the body
30s/side
Glute and lateral hip.
Seated glute stretch
30s/side
Figure-four. Can be done in a chair.
Child's pose
30-45s
Sink the hips back, reach long.
T-spine3 min · Daily3
T-spine
3 min · Daily
Most likely of these to help the lower back.
Lying crossover rotation
20-30s/side
Solo version: no partner needed - just let the knee fall across and keep both shoulders down.
Library instructions describe a partner-assisted version. Ignore that, do it solo.
Seated spinal stretch
20-30s
Thoracic focus. T-spine does most of the body's rotation - when it is stiff the lumbar takes what it isn't built for.
Cat-cow
8-10 slow reps
Move slowly through the full range. Breathe out as you round.
Balance2 min · Opportunistic - teeth, kettle, queue1
Balance
2 min · Opportunistic - teeth, kettle, queue
Single-leg balance, eyes closed
30-45s/side
Brushing teeth, waiting for the kettle. Eyes closed makes it meaningfully harder.
Free proprioceptive work for an ankle that has had two surgeries.
Film your own - no library matchAll movements
Single-leg glute bridge (activation)
2x10/side
LEFT FIRST, right matches. Slow, pause and SQUEEZE at the top until the glute actually fires. Ribs down, pelvis tucked under, drive through the heel. If you feel it in the low back, reset - that rep does not count.
Recruitment, not load. Pre-lower-body primer AND daily micro-dose. Rate glute_activation_quality on lower-body days. The real strength build is weeks 4-12 (see ADDENDUM-posterior-chain.md section 5).
Calf raises
2-3 x 12-15/side
Well short of fatigue. LEFT FIRST, right matches its reps. Off a step if there is one.
The single highest-value item here. This is real strength work disguised as a micro-dose.
Soleus stretch (knee bent)
30s/side
Back knee BENT. This is the one that changes dorsiflexion.
Do 2-3x daily. Range responds better to short frequent doses than one long one.
Calf stretch (knee straight)
30s/side
Back leg straight, heel down.
Ankle circles
10 each direction/side
Slow and full range. Good while sitting.
Peroneals stretch
30s/side
Lateral ankle. Relevant to the left side specifically.
Cat-cow
8-10 slow reps
Move slowly through the full range. Breathe out as you round.
Standing torso twist
10 slow reps/side
Hands on hips, twist from the waist. Easy desk option.
Do NOT force the twist to the right while that side is symptomatic.
Seated spinal stretch
20-30s
Thoracic focus. T-spine does most of the body's rotation - when it is stiff the lumbar takes what it isn't built for.
Lying crossover rotation
20-30s/side
Solo version: no partner needed - just let the knee fall across and keep both shoulders down.
Library instructions describe a partner-assisted version. Ignore that, do it solo.
Child's pose
30-45s
Sink the hips back, reach long.
Standing pelvic tilt
10 reps
Good one to do standing at a desk.
Half-kneeling hip flexor stretch
60-90s/side
Squeeze the glute of the kneeling leg and tuck the pelvis under BEFORE leaning forward. That is what makes it work.
Short hip flexors tilt the pelvis, load the low back, and limit hip extension at takeoff.
Knee across the body
30s/side
Glute and lateral hip.
Seated glute stretch
30s/side
Figure-four. Can be done in a chair.
Standing hip circles
10 each direction/side
Loosen up between sitting bouts.
Single-leg balance, eyes closed
30-45s/side
Brushing teeth, waiting for the kettle. Eyes closed makes it meaningfully harder.
Free proprioceptive work for an ankle that has had two surgeries.
Film your own - no library matchBreak up sitting
Stand and walk 1-2 min
Hourly. The cheapest item on this list.
No media neededTicks reset each day. Under 10 minutes total if you do them all.