I had lower back injury (overuse probably, didn’s see a doc, just sport rehabilitantt) and I am doing rehabilitation right now. I feel good if I am activ. 2 days on the cauch and my pain comes back. Sometime I feel slight pain in my knees, but that’s no t that bad…
Now, I would like to get back into training. My hierarchy of goals is as follows:
- very strong core to prevent back problems;
- powerfull body. I have less strength than speed, so this is what I shoul concentrate on first.
- Gain weight. To look good naked I need about 15 more lbs of muscle and few 5
OK, so do you guys have any good routine concentraining on building strong core (structural muscles), powefull (strong) body, without stressing the spine?
In my disposition I have a bench, weights, straight bar and dumbells, pull up bar, reverse hyper machine.