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.comWhile it had only been a couple days since the low back issues, after seeing the chiropractor I was already feeling much better about everything. I also talked on the phone with Dave Tate, Bob Youngs, and Vincent Dizenzo about my plans moving forward. Basically, I've got to keep moving and training my lower body, but I need to ensure good movement patterns and just make sure I'm using the right muscles that I need to. I was very pleased with how this session went and I got in a pretty good leg pump and quite a bit of volume to keep the blood flow moving in the right direction. Definitely a good step forward.
Items Used in this Training Session Box Squat Box 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) Goblet Squats 5x20 *Kept these light and really worked on technique and and tempo.*
B1) Single Leg Box Squat 5x15 per leg
C1) Reverse Hyper 5x25
D1) Straight Leg Sit Ups vs Band 3x20
