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
I had to get this training session in on a Thursday just due to the way scheduling had to work out. I manged to get it done in the evening, and had a great leg pump with all the volume. Sometimes, just keeping things light and simple right now for me is what needs to be done. It looks like I'll be doing the XPC's so I'm really just waiting to kick off my training for that in a few days.
Items Used in this Training Session
Spud Strap Leg Curl Straps
Spud Ab Strap
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) GHR (Elevated)
4x15
B1) Reverse Hyper
5x20
C1) Reverse Hyper Leg Curls
3x20
D1) Spud Strap TKE Squats
5x15
E1) Band Deadbugs
3x10 per side