- This topic has 2 voices and 3 replies.
-
Posts
-
6 months ago I had a microdiscectomy on my L4/L5. I was Crossfitting before I herniated my disc and absolutely loved it! I find it hard now to walk into a gym and just lift, as I was used to walking in the box with something new to do every day. Anyone have any suggestions on a lifting program to follow or workouts to do? I'm female, 26 y/o, 5'3, currently 196 lbs. I am active and my back is not a problem anymore, however I can't be throwing around weights like deadlifts, weighted squats, cleans… basically no jerking movements with heavy loads. So really… as much as I HATE machines, that's basically what I need to stick to for weighted exercises. Bench press, dumbells, HIIT… all that stuff is fine. I'm just tired of tabatas, as I usually stick to squats, push ups, ring rows, and planks. I need weight lifting ideas to start increasing strength. Any suggestions or programs to follow are appreciated 🙂
Chins & pull-ups? Weighted lunges? Single arm row, split squats with dumbbells?
1st thing how do you want to train? Do you want to do full body eveyday? push/pull…etc that will determine the volume you should shoot for daily.Check out this article by Ben Bruno about back friendly leg exerciseshttp://www.t-nation.com/free_online_article/most_recent/backfriendly_leg_training&cr=It isn't a training program but gives guidelines and some "why's"I'll list some of my favorite 1-legged exercises below (some are in the article some aren't)-rear foot elevated split squat aka bulgarian split squat -lunges, walking, reverse, lateral - holding DB either goblet style or holding barbell front squat style-front foot elevated reverse lunge-Step-ups-single leg RDL-single leg hip thrusts-single leg glute bridgesThis article by Eric Cressey has some videos for what I said abovehttp://www.ericcressey.com/5-great-in-season-lower-body-strength-exercisesSo an example of a Full body workout: (just examples, I put the conditioning stuff first only because that is what Kiefer recommends for women, but I personally do all my conditioning after my weight room stuff)workout 1HIIT - whatever conditioning you want rear leg elevated split squats - heavy - 4 sets of 6inverted rows single leg hip thrusts - bodyweight - 3 sets bench press abs/lower back stuff workout 2HIIT - whatever conditioning you wantstep ups - heavy 3 sets of 6pullups standing cable row 1-legged romanian DL - not as heavy focusing on glute activation, hamstring contraction shoulder stuffabs/lower back stuffWhen I train I go by this rule, include 1 of each category at least:1. stretch - Some type of mobility work even if its 5-10 minutes, 5-10 minutes every workout over a months time adds up over 0 minutes a session2. lift - stuff noted above, make sure you pull at least twice as much as you press, so if you have 3 presses you should have at least 6 pulling variations3. sprint - conditioning type stuff like tabatas or HIIT like Kiefer recommends or something else along those lines
I had a hemispherical arthroplast of my left shoulder…head of the shoulder was sawed off a metal ball was screwed in. My training is simple if it hurst in a bad way I dont do it.
You must be logged in to reply to this topic.