Max Effort Lower: Some Light Leg Work and Rehab

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

While 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


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