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
On Sunday I had to work a ton, so I just skipped training altogether. Monday though, I was tight on time due to having plans with the lady, so I just got in a really quick leg workout to get the blood flowing and keep things progressing as I can. It took me about 30 minutes, but it was better than nothing.
Items Used in this Training Session
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
1x50
1x35
1x20
1x25
B1) GHR (Elevated)
2x20
1x15
1x12
1x10
C1) Reverse Hyper
4x20
C2) Tall Kneeling Band Pallof Hold
4x15-20 sec