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 got in my extra lower body work and rehab stuff. I knew that on Sunday I would be out of town, so I made the plan to bump up some of my training a day. I kept things super simple, and just continued to work on quality of movement on everything. Nothing earth shattering here, but an awesome leg pump at the end of the day. It was my first time jumping back in to some glute hams in a while, and my hamstrings were screaming by the time I got to my reverse hypers. Ab work and I was out. I was looking forward to a good bench day on Saturday.
Items Used in this Training Session
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
6x15
B1) Wtd GHR (Elevated)
5x8-10
C1) Reverse Hyper
4x15
D1) Buzz Saw Plank
3x20