Hi all - about 8 months ago i had a fairly big abdominal tear (lower left) - took forever to heal up and i got back to training. So 10/12ish weeks ago i get a ligament tear left lower back - pretty much opposite my ab tear.
If i foam roll and stretch my back is ok to train with. Abs are just weak.
The other day i pulled 215 on a trap bar but this is quite a bit weaker than what i was pulling.
Any advice on a routine for getting back into it with assistance work for the weak areas?
I guess i’m just impatient lol and want results now.
Any help appreciated.