Max Effort Lower: Lower Body Rehab Training - Banded Glute Bridge [VIDEO]

After sustaining multiple low back issues the past year, I'm not focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Saturday I got in a great lower body session that just utilized some powerlifting based movements. This day is going to be about cranking some good, safe volume and working on some of my weak points that I need to bring up to stay healthy. It was definitely a tough training session, but great to be able to get some training in with Adrian again.

A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on Oct 14, 2017 at 1:49pm PDT

Items Used in this Training Session Average Band Sled

Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15

A1) Banded Hip Thrusts 5x30

B1) GHR (Elevated) 10x10

C1) Goblet Squats 5x20

D1) Sled Drag 1/4 Mile Forward; 1/4 Mile Backwards