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 this particular Friday, I had about 30 minutes or so to get in a quick little bit of leg work. It was super fast, and hardly any rest at all. Mainly just some posterior chain work, and rehab based activities to keep things moving right along. Not really much else to be had.
Items Used in this Training Session Box Squat Box Micro Mini Band
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) Single Leg Box Squats 5x15 per leg
B1) Single Leg Reverse Hyper 4x15 per leg B2) Single Leg RDL (RNT) 4x10 on left leg only
C1) Leg Lift/Abduct Plank 3x20
