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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This Friday evening I got in a quick lower body workout that was a total kick in the ass. Some solid work and a nice met con at the end to totally end things on a grueling note. It was a nice change of pace to maintain some lower body work for the week. Big shirt day, next.
Items Used in this Training Session
SS Yoke Bar
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) Heels Elevated SSB Squats
3x8
B1) Wtd GHH/Back Extension off GHR
3x12
C1) Reverse Hyper Partials (top)
3x20
D1) Wtd Sit Ups off GHR
3x15
E1) KB Swings
3x20
E2) FFE Reverse Lunges
3x20
*Only 60 seconds of rest between rounds*