can’t you do bird dogs now? Bird dogs, stir the pot and side planks are the 3 go to exercises by McGill for lower back rehab. You’re probably not ready for the planks or stp yet.
Yeah, I’d just superset the push/pulls and the arms/shoulder stuff. Something like:
-dumbell bench/row (careful getting the bells in position. Lie face down on an incline bench and do the rows that way if you don’t have access to a designated piece of kit)
-lateral raises/triceps stuff (consider lying with your chest against a bench on a very high incline for the laterals)
-rear delt exercises/biceps stuff (unless you’re doing face pulls as your rear delt exercise, in which case I’d superset them with pushdowns and laterals with curls. In your position you might be better lying face down on a bench and doing rear delt flyes than doing face pulls)
In any case, it gives you some time to concentrate on upper body. I’d throw in things like YTWLIs and such.
Hope that helps![/quote]
Sure does help buddy.
Im still a little sore/awkward, but by tomorrow I think I will have enough movement to get back into the gym. I will give bird dogs a shot, although will obviously stop if I feel any pain/discomfort.
Chest Supported Row
Rear Delt Raise
A B A
B A B A
B A B A B A
It will be super boring, so be sure to add whatever else you can handle. If you’ve been doing BBB try to do as much one arm stuff as possible. Use different grips or hand positions or bench angles on rows and presses. Use cables for delt raises every once in awhile. Sometimes do pushups with a puase at the bottom, or scap-style pushups.
Use these couple weeks as an extended deload, and concentrate on getting a little variety in your movements that you didn’t get on BBB. Don’t worry about getting really strong, think about being more agile and moving smoother.[/quote]
I think this is the routine that I will use, starting tomorrow afternoon. I all keep you updated on how it goes.