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Back on it. One session. That's all.
This Week
Program
Key Principles
- Warmup stretches come FIRST — always, no skipping
- Feel the muscle, don't just move weight
- Explosive days = short and sharp, no extra sets
- Add weight or reps every week — track it
- Never push through lower back pain — reduce load
- Brace BEFORE you unrack or hinge, always
- Sat & Sun: walk, stretch, sleep 8h
Full Stretch Library
Reference guide for all stretches. Each day's warmup is built into the program above — this is your deep-dive reference and rest-day use.
Child's Pose
3 × 60 sec · daily
- Kneel, sit hips back toward heels
- Arms extended forward, forehead down
- Breathe into lower back — feel it expand
- Walk hands to each side for lat coverage
Best L5-S1 decompression. Do every morning before getting up.
→
kneeling → full stretch
Cat-Cow
2 × 10 reps · slow breath
- On all fours, wrists under shoulders
- Inhale: drop belly, lift chest and tailbone (Cow)
- Exhale: round spine to ceiling, tuck chin (Cat)
- One vertebra at a time — never rush
Mobilizes L5-S1 before loading. Non-negotiable on training days.
Supine Trunk Rotation
2 × 45 sec each side
- Lie on back, knees bent together
- Let knees fall to one side — shoulder stays down
- Opposite arm extends out, gaze away
- Let gravity do the work — never force
Releases rotators around L5-S1. Gentle always.
Cross-Body Shoulder Stretch
3 × 30 sec each side
- Pull one arm across chest with opposite hand
- Elbow below shoulder height
- Feel stretch in rear deltoid and upper back
- Keep shoulders relaxed, don't shrug
Targets posterior capsule — key after any pressing work.
Wall Angels
3 × 10 slow reps
- Back flat against wall, feet 6" from base
- Arms in goalpost, elbows and wrists touching wall
- Slide arms overhead — keep wall contact
- Lower back down — no arching
Fixes shoulder rounding and improves thoracic mobility.
Wrist Flexor Stretch
3 × 30 sec each side
- Arm extended, palm facing up
- Other hand bends fingers back toward you
- Feel stretch along inner forearm
- Gentle — never force past discomfort
Priority for elbow tendon health. Before every pressing session.
Wrist Extensor Stretch
3 × 30 sec each side
- Arm extended, palm facing down
- Other hand bends fingers down toward floor
- Feel stretch along top of forearm
- Always pair with flexor stretch
Works the opposing forearm group. Always pair both directions.
Standing Hamstring Reach
3 × 45 sec · soft knees
- Stand hip-width, soft bend in knees
- Hinge from hips — NOT waist — reach toward floor
- Feel pull behind knees and thighs
- Lengthen on each exhale
Tight hamstrings directly increase L5-S1 load. Priority stretch.
Couch Stretch (Hip Flexor)
2 × 90 sec each side
- Rear knee on floor, foot against wall or bench
- Front foot flat, front knee at 90°
- Squeeze glute of rear leg, tilt pelvis under
- Stretch in front of hip — NOT lower back
Tight hip flexors = anterior pelvic tilt = L5-S1 pressure. Essential.
🫁 L5-S1 Breathing Protocol
Before every set · Protects your disc
01
Big breath into your belly — 360° — feel sides and back expand, not just chestCreates intra-abdominal pressure — your internal brace
02
Brace like you're about to take a punch — push outward from insideDon't suck in. Push out. Valsalva-style.
03
Lock in, then move — hold the brace through the hardest part of the repExhale only at top or easy portion — never at peak spinal load
04
On squats & hinges: brace BEFORE you unrackMost dangerous moment is the pick-up. Brace first, always.
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Any lower back sensation = STOPReduce load 30%, check form and brace. Pain ≠ progress at L5-S1.
🧘 Box Breathing · Recovery
Post-training or rest days · 5–10 min
4s
Inhale through nose — slow and full, 4 countsActivates parasympathetic — speeds recovery
4s
Hold at the top — 4 counts, stay relaxed
4s
Exhale through mouth — 4 counts, full release
4s
Hold empty — 4 counts before next breath5–10 rounds. Drops cortisol post-training.
🦾 Wrist + Elbow Prehab
Before every session · 5 min · already inside each day
Wrist Circles
30 sec each direction · full range of motion
Wrist Flexor Stretch
Arm extended, push fingers back · 30 sec each
Wrist Extensions on Floor
Hands flat, lean forward gradually · 30 sec
Elbow Pronation/Supination
Arm at 90°, rotate palm up/down · 20 reps
Band Pull-Aparts
Light band, arms straight · 2×15
Dead Hang
20–30 sec passive hang · decompresses spine too