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.comSaturday afternoon I was able to get in some training with the crew of guys and Adrian, and it was a really good training day. I was finally able to work some stuff I wanted, and I'm happy with how I'm feeling. Really just trying to crank the single leg work without any assistance (holding on to anything), and also working on good movement and positioning. A solid day of training to flush some blood around and get a good little leg pump in.
Items Used in this Training Session Monster Mini 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) Goblet Squats 5x20
B1) Single Leg RDL 4x12 per leg
C1) Reverse Hyper 3x30
D1) Band Adduction 2x20
E1) Wtd Deadbug Hold 3x30 sec per side
