Low back Pain + Hypertrophy Recovery

Program Description

🎯 Main Training Focus Low Back Safety & Strength Every workout begins with mobility and activation drills (Cat-Cow, Bird Dogs, Hip Circles, Glute Bridges) to loosen up your stiff back, especially in the mornings. Strengthening exercises like Back Extensions, Dead Bugs, Bird Dogs, and Cable Crunches build spinal stability without stressing your lumbar spine. Core Stability (Plank-Free) Replaces painful planks with safer core stability drills: Dead Bugs, Bird Dogs, Cable Crunches, Glute Bridge variations. These train anti-extension and anti-rotation strength, protecting your spine during heavier lifts. Hamstring Development Direct hamstring work 4+ days per week: Leg Curls, Trap Bar Deadlifts, Pull-Throughs, RDL variations. Daily hamstring stretches with yoga strap for flexibility — prevents tight hamstrings from pulling on your low back. Balanced Hypertrophy All major muscle groups trained in hypertrophy rep ranges (8–15 reps). Push (chest/shoulders/triceps), Pull (back/biceps), Legs (quads/glutes/hamstrings), plus Full Body days ensure symmetry. Mobility & Recovery Built In At least two days (Day 3 & Day 7) focus heavily on walking, mobility, and stretching. Recovery tools (foam rolling, massage gun, heating pad) are part of the program to manage stiffness. 🔑 In Simple Terms This program is designed to: Relieve stiffness in your lower back through daily mobility. Strengthen your hamstrings and glutes so they take stress off your spine. Build core strength without planks, using safer alternatives. Support muscle growth (hypertrophy) across your whole body. Balance training and recovery, so you get stronger without aggravating your back.

Program Overview

Summary