AT HOME Lower Body Workout- Training with an Injury?
Welcome back to my blog! It is currently beautiful outside; I am loving this sun! Today I thought I would share another lower body workout, however this one is a little different. On my last long run, I tweaked my low back a little bit. I have injured it before, so this was not a surprise, although it hurt differently than normal. I prefer to have my rest day after long runs, however my rest day had to be used the day before, so I did an upper body workout to give my legs (and my back) time to recover. The day after that, it was time for some lower body exercise, but I changed it a little bit to accommodate my sore back. It was not the time for heavy squats and deadlifts!
I want to share with you the workout I did to avoid putting too much stress on my back, as well as some applicable tips for you guys when you are injured. So here's the workout:
Time: 35 minutes
Equipment: Resistance Bands, Barbell, Bench
Exercise ONE: Pause Box Squats (12) TO RB Lateral Squat Walks (30)
{3x}
Exercise TWO: RB Hip Thrust (20 reps with a 20 second hold at end) TO Seated Abductions (60)
{3x}
Exercise THREE: Resistance Band Kickbacks (20 each leg)
{3x}
Exercise FOUR: 1.5 Squats (12) (you complete half a squat and then a full squat)
{3x}
That was the workout, but let's get into why I chose these exercises!
First of all, I used lighter weight than I usually would. I did not want to hurt my back anymore or cause more soreness, so I decreased the load. I also wanted to emphasis time under tension, meaning the muscles are strained for a longer duration of time- which is to compensate for having less weight in having an effective workout. And last of all, I took less rest time in between each exercise, since the load was light and I wanted to still work the muscles.
I chose the Box Squats so I would know how low to squat, and I chose to pause at the bottom of these for added stress (time under tension). I superset-ed these with Resistance Band Lateral Squat Walks because they are a great compound and dynamic movement that doesn't strain your back due to the lateral resistance. I then performed Resistance Band Hip Thrusts which primarily target your glutes (read: not back), and followed those with Seated Abductions to strengthen my gluteus medius and minimus. The Resistance Band Kickbacks are also solely a glute exercise, and the 1.5 squats focus on your whole lower body; these are also great for added time under tension since I was using a lighter weight!
And that's how you can workout around your injury! You can also simply target other muscle groups instead of the one you strained and use *light* bodyweight exercises to rehabilitate the injured muscles (after adequate rest). So if you have an injury that your doctor still permits you to workout with, try using lighter weight, increase the time under tension, and use less rest time in between sets to get in a good workout! See you around the blog,
Hannah
I want to share with you the workout I did to avoid putting too much stress on my back, as well as some applicable tips for you guys when you are injured. So here's the workout:
Time: 35 minutes
Equipment: Resistance Bands, Barbell, Bench
Exercise ONE: Pause Box Squats (12) TO RB Lateral Squat Walks (30)
{3x}
Exercise TWO: RB Hip Thrust (20 reps with a 20 second hold at end) TO Seated Abductions (60)
{3x}
Exercise THREE: Resistance Band Kickbacks (20 each leg)
{3x}
Exercise FOUR: 1.5 Squats (12) (you complete half a squat and then a full squat)
{3x}
That was the workout, but let's get into why I chose these exercises!
First of all, I used lighter weight than I usually would. I did not want to hurt my back anymore or cause more soreness, so I decreased the load. I also wanted to emphasis time under tension, meaning the muscles are strained for a longer duration of time- which is to compensate for having less weight in having an effective workout. And last of all, I took less rest time in between each exercise, since the load was light and I wanted to still work the muscles.
I chose the Box Squats so I would know how low to squat, and I chose to pause at the bottom of these for added stress (time under tension). I superset-ed these with Resistance Band Lateral Squat Walks because they are a great compound and dynamic movement that doesn't strain your back due to the lateral resistance. I then performed Resistance Band Hip Thrusts which primarily target your glutes (read: not back), and followed those with Seated Abductions to strengthen my gluteus medius and minimus. The Resistance Band Kickbacks are also solely a glute exercise, and the 1.5 squats focus on your whole lower body; these are also great for added time under tension since I was using a lighter weight!
And that's how you can workout around your injury! You can also simply target other muscle groups instead of the one you strained and use *light* bodyweight exercises to rehabilitate the injured muscles (after adequate rest). So if you have an injury that your doctor still permits you to workout with, try using lighter weight, increase the time under tension, and use less rest time in between sets to get in a good workout! See you around the blog,
Hannah
Comments
Post a Comment