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.
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On this particular Friday, I had about 30 minutes or so to get in a quick little bit of leg work. It was super fast, and hardly any rest at all. Mainly just some posterior chain work, and rehab based activities to keep things moving right along. Not really much else to be had.
Items Used in this Training Session
Box Squat Box
Micro Mini 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) Single Leg Box Squats
5x15 per leg
B1) Single Leg Reverse Hyper
4x15 per leg
B2) Single Leg RDL (RNT)
4x10 on left leg only
C1) Leg Lift/Abduct Plank
3x20