My orthopedic recommends that I cut back on lower body work to allow for my IT band/medial glute strain to heal.
Would it be ok to program lower body only one day a week, but still have a bench and a press day? Let me know your thoughts on this:
I begin each workout with Agile 8 (modified a bit to include my physical therapy regiment) and jump rope x500, and 3x5 med ball slams/throws (told not to box or long jump until strain is gone)
PRESS 5/3/1 + (currently doing up/down+ ladder, but switching next cycle to TM max reps)
Weighted Chins 50 total reps
Weighted Dips 50 total reps
Face pulls 100 total reps
Squat/Deadlift day (alternate each week) 5s Pro - was doing up/down ladder, but going to drop it on lower body to reduce volume
5x5 FSL (opposite exercise as main)
Abs circuit x2-4 (strong abs from 2nd edition)
BENCH 5/3/1 + (currently doing up/down+ ladder, but switching next cycle to TM max reps)
Dumbbell Rows (I alternate each week with kroc or strict)
Dumbbell Bench 50 total reps
Barbell Curls 3x10
Rear/mid delts x100 total reps
I walk 2 miles twice a week and sprint twice a week, although sprints are only for 40 yards x10 on a track per my physical therapist. Hill sprints are out for now.
Is this an acceptable modification or do you recommend I follow a twice a week lifting template instead (I’m 38, if that matters).
You may recall replying to a thread I created concerning hip bursitis several weeks ago… Well, it’s not that (which is good), but instead an IT band strain around my medial glute.