So… first workout since I strained my low back this past Saturday. Since it happened its been rest, ice, mobility, ART, chiropractic. Rinse & repeat. This stuff works people, and there is a lot you can do yourself to rehab at home which just takes a few minutes. If you are in pain, please call our office, 303-300-0424, because life is too short to be in pain when you can avoid it. Enough of that though, here is my training today where I gently tested the waters and the body felt stable/strong.
Joint Mobility 10 min
Dynamic Warm-Up 5-10 min (The joint mobility preps the joints for activity and should be done daily while the dynamic warm-up is designed to get the body ‘warm,’ blood circulating, and the CNS firing for rigorous activity, be it strength training or sport. This is also a great little workout in and of itself if you are short on time. These are all dynamic movements so if you are suffering from an acute injury please consult your physician first. Below is my personal dynamic warm-up, so depending on your current fitness you can play with the reps).
- Easy run (aerobic activity) 3 min
- 50 Jumping Jacks
- 20 Hip Circles (Hula Hoop)/direction
- 20 Bodyweight Squats
- 5 In-line Backward Lunge/leg
- 10 Hip Extensions
- 5 Hip Rotations/leg
- 10 Forward Leg Swings/leg
- 20 Push-ups
- 10 Double Arm Swings
- 16kg KB Long Cycle (Clean & Push Press) 100 reps. I switched every 10 reps and made sure the core/low back was feeling well throughout. Lighter weight helped me focus on form and ‘grease that groove’ for when I can go heavy again.
Interesting documentary about strongmen, powerlifters, and Olympic lifters. Cool stuff, they would be GREAT patients!