Lower Back Training and HIIT on the Prowler Sled to Finish

Today was strength day. More specifically, lower back, glutes and hamstrings. If you’ve been following my blog recently, you’ll know that I made a huge mistake last year and wasted a lot of time with traditional bodybuilding exercises.

I should have been focused on building core strength BEFORE returning to normal training. Well, it back fired on me – BIG TIME.

My lower back got weak, which resulted in too much pain to do a lot of exercises (with weights). So, for the last few months I’ve been working on building a ‘foundation’ of core strength, training lower back at least twice per week.

Todays workout started out just like any other – deadlifts, then straight leg dead lifts and planking. But I added in two other related muscle groups, which fitted in nicely with my fat loss program.

After straight leg deads, I went straight into leg curls super-set with dumbbell straight leg dead lifts – for 3 sets. Then I switched up the body, and did lying cable row and wide grip pull downs to finish off my back.

And I’ve got to tell you, it was magical. My hamstrings got smashed, my lower back got stronger and my back filled up with blood very quickly. By the way, there was little rest between all sets and exercises after I’d completed my strength workout. I left a maximum of 30 seconds between sets/exercises.

Then I finished of with some isometric exercise for my back and core – planking. 4 sets x 30 seconds.

Then I did some HIIT work on the prowler sled for about ten minutes. BOOM – What a great workout.

About Andy James

Andy's background was in engineering, qualifying as a surveyor at aged twenty. He also had a very early interest in interest in weight training, fitness and nutrition, and started lifting weights at just 16. Now having over thirty five years experience in bodybuilding, resistance training and cardiovascular health, Andy shares his vast knowledge with you on this site hoping that you can take away a minimum of one small idea and put it to use in your own fitness regime and make a huge difference to to it. You can follow him on Twitter, catch up with him on Facebook and also on Google +1. Feel free to leave Andy a comment or question and look up his Facebook page.

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