- Joined
- Jul 23, 2012
- Messages
- 9,817
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- Points
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- Location
- BumFuck, Kentucky. Australia
I'm away on vacation - the gym here has a bunch of old school equipment, looks at least 20 years old.
Anyways, lower backs been hammered recently from back squats and deads, so changed up my routine:
15min inclined treadmill warm up
5 X 10 hack squats
5 X 10 front squats
5 X 10 Romanian deads
3 X 16 Walking lunges
3 X 16 ham curls ss quad ext
20min X-trainer cardio/warm down
Hacks and front squats were ATG - not heavy but controlled and full range - importantly didn't hit that lower back at all, including the Romanian deads but legs were completely destroyed after.
The cardio was a real chore for 1st half until my legs loosened up some. Went for another 30min walk later that evening but everything is all tight as hell this morning.
Anyways, lower backs been hammered recently from back squats and deads, so changed up my routine:
15min inclined treadmill warm up
5 X 10 hack squats
5 X 10 front squats
5 X 10 Romanian deads
3 X 16 Walking lunges
3 X 16 ham curls ss quad ext
20min X-trainer cardio/warm down
Hacks and front squats were ATG - not heavy but controlled and full range - importantly didn't hit that lower back at all, including the Romanian deads but legs were completely destroyed after.
The cardio was a real chore for 1st half until my legs loosened up some. Went for another 30min walk later that evening but everything is all tight as hell this morning.