I put up another version of this but with zsquats in another subforum.
This is v2 and ive been running this a few weeks now lile this, but ive done something similar for months before.
Anyway im rehabbing a chronic back injury that limits what i can do by alot.
Seems like all bilateral stuff is a nono and also most direct lower back stuff.
I do daily rehab in a circuit 3-5 times per day to relearn my body to move through the hips more.
I do all these for 5reps then wait 1hour and repeat
Prone glute bridge
curl up
1leg glute bridge
Side laying clams
birddog(first arms then legs then both)
pnf lift(half kneeling then tall kneeling)
1leg hip hinge
oh squat(broomstick 1/4rom)
As for the routine i do a 2day full body split.
A:
Dips:weighted 4x5
Pullups: bw 5sets
Walking lunges: 3sets
Standing Oh press: 3x10
1leg rdl: 3x10
swiss ball rollouts: 3sets
Hip thrusts: 3x10
Half kneeling band 1arm rows: 3x10
Bird dogs: 3x10
Grip work:
B:
Chins: Weighted 5x5
Dips: weighted 4x10
Trx single leg squat: 3sets
Trx inverted rows: 4sets
1leg rdl: 3x10
Prone glute bridge: 3x10
Half kneeling landmine press: 3x10
Swiss ball stir the pot:3sets
Bird dogs: 3x10
Grip work:
Also on off days i do band prehab stuff plus more grip work and i ride alot on my bike for cardio since running doesnt work with my back to well.
So what do you think about this setup to train around my injury untill i can do bilateral stuff again?