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Lower Back Recovery
Sport
Intermediate
None
Plan Details
The Lower Back Recovery routine by zachariahbuck is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
For recovery of Sciatica and Lower back Herniated disk. repeat for 6 weeks following walk without pain ability. Keep Weight light and controlled. Leg Press : Moderate movement. Do not go Deep! Make sure warm up/cool down is complete every day Warm up: 5min Walk 10 standing back extensions 10 Single leg curl ups. Standing supported, or laying. Cool down: 5min walk 10 gentle Hip flexor stretch (Lunge stretch) 10 standing back extensions Cardio days 20-30 mins. Incline treadmill walking — 20–30 mins Stationary bike — 25–35 mins Elliptical — 20–30 mins Swimming or pool walking — best for disc decompression
Routine detail
Day 1
Push + Spine Stability
Est. 47 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bird Dog
2 Sets x 10 Reps
Side Plank
3 Sets x 1 Reps
Sphinx
1 Set x 10 Reps
Day 2
cardio
Est. 0 min
0 exercises
This day is empty
Day 3
Pull + Glute Activation
Est. 61 min
8 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Day 4
cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Lower Body (Disk Safe) + Core Stability
Est. 57 min
9 exercises
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Split Squat
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bird Dog
1 Set x 10 Reps
Side Plank
3 Sets x 1 Reps
Leg Pull-In
3 Sets x 10 Reps
