After sustaining multiple low back issues the past year, I'm now 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.comOn Sunday I had to work a ton, so I just skipped training altogether. Monday though, I was tight on time due to having plans with the lady, so I just got in a really quick leg workout to get the blood flowing and keep things progressing as I can. It took me about 30 minutes, but it was better than nothing.
Items Used in this Training Session
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) Goblet Squats 1x50 1x35 1x20 1x25
B1) GHR (Elevated) 2x20 1x15 1x12 1x10
C1) Reverse Hyper 4x20 C2) Tall Kneeling Band Pallof Hold 4x15-20 sec
