Relevant info up top, other shite at the bottom.
I have a really close friend and her hubby that I’ll be doing a bit of training with from time to time. We’ll get togehter once every couple of weeks to sort of ‘check in’ and she’ll do weight 3-4 times a week. She’s never weight trained (typical pilates/yogo, boxing, running type of stuff) but has great genetics, he’s worked out quite a bit but I think it’s mostly pretty weak stuff, he has a skinny build.
The main issue is she’s fought lower back pain for the majority of the time I’ve known her and has done physio, pilates, yoga, chiro and never had any lasting results. She’s quite top heavy if that actually makes a difference …
I really want to get her doing complex movements and full body stuff, but also want to save her back. Here is my idea for the first program.
10min warm up (lunges, side squats, shoulders, hold bottom squat pos for a while, arse kicks, knee pulls etc, just a warm up concentrating on hip flexibility mostly)
A1 - Bench Press of some sort
A2 - DB Row/Rowing
A3 - BB/DB Lunges and back squat
B1 - Push press
B2 - Lat Pull Down/chin up
B3 - Clean
I think that the only worrying aspects are the rowing, squatting and cleans. My thoughts are if technique is taught properly from teh start and weight is kept in check so that technique is good then the lower back should only prosper from improved strength in muscles around it?
Any advice would be greatly appreciated, maybe other exercises that I can chuck in too.
I’ve been training myself for about 4 years now and have been through the 3x10, 5x5, push/pull, full body, isolation work outs in that time. I’ve been doing the stripped down hypertrophy program for about 4 months now just changing exercises up in that time and have seen great improvements in strength and muscle.
Given BF% over the last two years I’ve added between 10-12kg of muscle. Prior to that I lost 100kg, so given the transformation people are always asking me for tips and stuff. I try to keep it very broad and only help those that I think actually want to change.