Thoughts? Suggestions? on this routine. I’ve been recovering from a back/sacroilliac injury. (See here: http://www.circularstrengthmag.com/f...pic.php?t=4948) My focus here is to get my back/core muscles working together again – I’ve lost a lot of that and re-integrating my structure here is the goal. My chiropractor has encouraged me to start working out more vigorously because my alignment is holding stable.
I came up with this routine because it was my list of exercises that my back tolerated well and seemed to respond to best.
Circuits (Tue, Thur, Sat):
1. Kettle bell swings 10/10 @ (16kg) with focus on breathing with the motion as opposed to power breath.
2. BB spinal rocks 10 (varied type)
3. Flat foot pendulum squats (double pendulum with 15s, alternating right/left and the catch in a flat foot squat). 10 each direction
4. 10 “pushups” which vary to what I’m inclined to do at the moment but include quad switch, fingertips, back bridge, screw ups, and something I call ‘dog and reach’, which is downward dog to something close to a descended planche (hands near your midsection on the bottom point).
Afterwards I play with the clubs for a while with mills, casts, etc. I’m not timing my sets or my breaks yet, just starting again when I catch my breath. I’ve managed three circuits pretty well and plan to increase that number carefully if I stay stable.
Off days are active recovery warrior wellness, be breathed, and bodyflow exercises that don’t work me too hard. I expect I'll follow this for about a month.
Is there anything I'm missing? Screwing up in a big way?