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.comFriday afternoon I knocked out my extra leg work and rehab based training. A rather simple day, but I got my butt kicked with the goblet squats. My hip is actually feeling good now that it's getting some good rest and not getting crushed by hundreds of pounds week in and week out. Still got a long way to go, but I'm happy that I'm still able to train and keep things moving in the direction that I want.
Items Used in this Training Session Strong Band Blast Straps
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 10 EMOM x 10 minutes *This was hell.*
B1) GHH/Back Extension off GHR 100 total reps
C1) Band Glute Bridges 100 total reps
D1) Blast Strap Fall Outs 4x15
