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.com
Friday 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