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
Saturday 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