Gentle motion + glute activation

Layer in low-load motion and wake the glutes up. Glute strength is the #1 predictor of staying out of trouble long-term.

• Cat-cow

  2 × 8 slow reps
• Glute bridge holds

  3 × 20s
• McKenzie press-up

  3 × 10 (maintenance)
• Sciatic nerve glides

  2 × 8 / side
• Walking

  1 × 20 minutes

• Pain trend improving week-over-week
• 20-minute continuous walk completed clean
• No flare lasting more than 24 hours

Glute activation quality - bridges felt in the glutes, not the low back.