Sunday 7th April 2013

Had a few days off because my lower back has been hurting me quite intensely. So I have been doing floor hyperextensions through out the day and really had no choice but to take painkillers, which have made me extremely sleepy and unmotivated.

But I have come up with a lower back, abdominal and core workout, which ill do every week, once a week. This will help with strengthening these areas hopefully. Plus it also help with hip drive for the Olympic lifts.

All these exercises will be preformed in a rep range of 15-30 reps and 1-5 sets progressively. While the core will be worked for 30 second holds and again for 3-5sets.However weights are not really going to be the goal here as working with high reps will help to work the muscles groups more intensely.


Program

Lower back

Hyperextension  - (help with keeping erecters muscles strong)
Seated good morning - (help with keeping erecters muscles strong)

Kneeling squats - (help with hip drive)
Dimel deadlifts - (help with hip drive)
Hip thrusts - (help with hip drive)

Decompression hang

Abdominals

Roman chair situps
Lying leg raises
Twists
Side bends
Suitcase deadlifts

Core

Plank
Right side plank
Left side plank
Swiss ball single right leg raise
Swiss ball single left leg raise
Bent leg single right leg raise
Bent leg single left leg raise
Hip squeeze

Foam rolling off lower back, hamstrings, hips and calves.

All the above will be worked light and slow. Once a week should be plenty and due to its light weights and high reps this amount of work should be easily managed.