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.com

Friday 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