Day —Saturday — Lower B (Hinge & Posterior) + Mobility and Stretch Routine
What & why
The book's #1 low-back bulletproofer: a controlled loaded spinal flexion that strengthens the back in the very rounded position everyone fears — plus a serious hamstring/spine stretch. This is how we replace the spinal-loading benefit of the Barbell Deadliftsafely.
Cues
Stand on a box, light DB/KB, roll down one vertebra at a time (chin to chest first), let the weight hang past the toes, then roll back up segment by segment. Very light, very slow. Knees straight-ish (soften if needed).
Programming
3 × 5–8. ⚠️ Start with just the weight of a light dumbbell and progress glacially — the book stresses extreme caution here.
How to progress
Tiny load increases over weeks; more range as mobility allows. → Progression §4