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

Saturday I got in a great lower body session that just utilized some powerlifting based movements. This day is going to be about cranking some good, safe volume and working on some of my weak points that I need to bring up to stay healthy. It was definitely a tough training session, but great to be able to get some training in with Adrian again.

Items Used in this Training Session
Average Band
Sled

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) Banded Hip Thrusts
5x30

B1) GHR (Elevated)
10x10

C1) Goblet Squats
5x20

D1) Sled Drag
1/4 Mile Forward; 1/4 Mile Backwards