Weight Training After Lower Back, Hip or Groin Injury
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Safely reintroduce weight training after sustaining a lower back, hip or groin injury. Stop getting hurt again. SALE TODAY (normal $47)
[Except from the book]. The book is 70+ pages long! It is part 4 of a book series.
Part 1: 6 Powerful Exercises To Reduce Lower Back Pain - A Guided Framework That Will Change Your Life Forever
Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure
Part 3: Lower Back Pain Treatments That Work [eBook]
Program Design
Program design does not have to be complicated. Yet when you program with less complication, things do get boring. I'll warn you that exercise programs that have proven to work for the last 50 years are not exciting. They don't require new exercises every day.
Program Design
Program design does not have to be complicated. Yet when you program with less complication, things do get boring. I'll warn you that exercise programs that have proven to work for the last 50 years are not exciting. They don't require new exercises every day.
Learning new exercises daily robs you of the ability to master the basics. Most people have learned to tie their shoes with such mastery that they don't need to look at a TV screen to tell them how to do it. They also don't need to be coached. They have ingrained the activity into their muscle memory. Exercise should be the same. Whether you're a beginner or a novice, my advice is the same. Get good at the exercises in the sections to follow. They will take you far.
If you're advanced, you may only use these exercises as stepping stones to get to your lifting sport of choice. Strongmen, strongwomen, powerlifters, bodybuilders, Crossfiters, and many more will need to get good at other exercises to excel in their sport. For beginners and novices with the goal to look good, feel good, and age well, these exercises should work.
There are two basic program formats I like for people recovering from lower back, hip, and groin pain.
5x5
Meat and Potatoes
The 5x5 was discussed briefly above. Use the exercises you've learned that work for you in the MAP a Load Framework for your warm-up. You may continue to do these exercises within your warm-up for the next few months.
Unsure of what to do? Here are some of my favorite options: bird dogs, side planks, hardstyle planks, glute primers, low bear, bear crawls, mid-back mobility exercises, light goblet squats, kettlebell swings, split squats, and so on.
If you want something customized, reach out and set up a session here.
Warm-up:
Blood moving
MAP a Load Framework Activation Exercises
Grease the pattern
Workout 1: (5 sets)
Hip Hinge Exercise 5 repetitions
Press Exercise 5 repetitions
Workout 2: (5 sets)
Squat Exercise 5 repetitions
Pulling Exercise 5 repetitions
Workout 3: (5 sets)
Squat Exercise 5 repetitions
Loaded Carry Exercise - For time
Workout 4: (5 sets)
Push Exercise 5 repetitions
Loaded Carry Exercise - For time
You will only be performing a warm-up and a single workout each day. As you can probably see, this is a simple game of mix and match. I am mixing up the five exercise categories within this book. Each day you lift, you can opt to mix and match one exercise variation of each class. You may use two workouts within a day once you build up to it.
Only do each category once. This does not mean you perform five different press variations to target the various portions of your pectoralis muscles. Yet, this type of exercise programming is acceptable if your goal is bodybuilding. It's all dependent on your goal. If your goal is to just get back into the gym, I'd suggest following my guidelines.
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⭐️⭐️⭐️⭐️⭐️ I Can Walk Again
I am fairly active individual and was practicing my golf swing, when I did something to suddenly cause a nerve issue on my right side. Initially, I tried to massage it with a roller, used a roller on my back, and used a massage gun to ameliorate the situation. Nothing was working and it was getting worse to a point I could not even walk. And when I was moving, I could only go about 25 feet, because the pain was so excruciating. I then contacted a personal training friend of mine who worked with me for a couple of sessions and while I could walk for a few hours after a session, the pain would come back and the reward of walking was getting shorter and shorter.
So the trainer recommended I go see Sebastian. A big reason I was willing to see him, was that my trainer told me that Sebastian’s answer is not to immediately try and adjust my back. Instead he give me and had me do exercises to help focus muscles to in my case activate more to help with the problem. After doing a short focused review of me by me attempting to do a few things from walking to standing, he had me focus on a few exercises and found me a relief position, so I was not in pain.
Now after a few sessions with Sebastian , I am walking fine and feel comfortable to take on a daily life again. And none of this was done through a manipulation of my back or any prescribed medication. In fact, I did not even take any aspirin.
Now everyone is different in this world, but for me the methodology and practical aspect of how he worked with me was I believe one of the best treatments, that has become something that I can easily follow to a continued active life. If you are looking for a practical, thoughtful, and non medicinal way to alleviate nerve/back pain, please go see Sebastian, you will be very happy with how he works with you to alleviate your issues.
B.I. – Huntington Beach
Author Bio
I’m Dr. Sebastian Gonzales, clinician and clinician-educator.
I never intended to write a book. Yet I found as I experienced back pain for the 2nd time at the age of 35 that a tool was missing in healthcare.
The problem was I felt fragile and weak. I felt like I was never going to be the same. I felt like I was “getting old.”
After I recovered, l learned this way of thinking is entirely untrue and almost defeated me before I even reached out for help from the right people.
This book stems from my personal experiences as someone who’s suffered from low back pain as a patient and as a clinician who assists people recover from low back pain.
In this book, I’ll walk you through the mental hurdles you’ll need to overcome and your fears surrounding recovering from low back pain.
Currently, I’m in my late-30’s; I continue to play sports weekly and have no fear of re-injuring my back. Allow this book to help you with the same result.
I treat my patients in Costa Mesa CA, at my facility, called Performance Place® Sports Care. I’m also hosting the Restoring Human Movement Podcast, all of which are free on iTunes and Spotify.
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