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.comFriday evening I had about 45 minutes to crank out some extra leg work and rehab based stuff. I had to work a ton the weekend coming up, so I knew that my training on Saturday wasn't going to happen, so I opted to bump this day up a day early so that I could still get something in and make some progress. Given that I had only a little time, I kept the rest super low, and got in some good density training. This session in particular managed to make it so my legs were killing me for nearly three days, even though it looks super easy on paper. Simple, yet highly effective.
Items Used in this Training Session Light 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) Bulgarian Split Squats 4x20 per leg
B1) Goblet Squats 125 total reps
C1) Band Good Mornings 100 total reps
D1) Wtd Deadbugs 3x8 per side
