Ive done both Neanderthal no more part 4 and part 5 and they have helped me iron out imbalances but I still feel weak in my posterior chain and core so I want to use a routine mainly to address these issues. I also have quite a few side to side imbalances (left shoulder girdle higher than the other , so lats are tighter on right side, and my pelvis is higher on right side so my glutes/hamstrings are imbalanced)
Please feel free to critique , and if you ask why I have not included squats , deadlifts, bench press â?? I have mobility issues which Iâ??m trying to fix and my left shoulder is impinged so I want to focus more on pulling/easier exercises. Not sure on volume I was thinking 3x8-12 for each exercise
Monday â?? legs
Good morning
Bulgarian Split Squat
Supine bridge
Chin tucks
Hanging leg raise
Anti rotation on cable
Wed â?? Pull
Wide pronated grip row
Lat Pulldown
Face Pulls
Rear Delt fly
YTWLâ??s
Prone bridge
Side bridge
Friday â?? Legs/Push
Hyperextension
Leg curl
Supine bridge / single leg holds
Pull through
DB dorsiflexion
Flat DB press/Incline
DB tricep extension
DB protraction
Reverse Crunch
Prone bridge