For the resistance training, I recall the minimal program was something like deadlifts, bent rows, and inclined bench press, although I can’t recall timing, intensity, or progression for those.
Given your update on spinal injury risk, what would be the minimal program now? Add planking or Pilates to reduce the risk? Or a completely different program?
Weighted step ups instead of squats can be loaded quite heavy. Hyperextensions, one-legged hypers, and reverse hyperextensions can work the posterior chain with 1/2-1/3 the load on the spine as deadlifts. Bench doesn’t exactly load the spine but it is the most dangerous lift going by statistics (dropping the weight on yourself is the most common severe gym accident) and can be replaced with incline bench, dumbbell shoulder presses, and/or dips.
For the resistance training, I recall the minimal program was something like deadlifts, bent rows, and inclined bench press, although I can’t recall timing, intensity, or progression for those.
Given your update on spinal injury risk, what would be the minimal program now? Add planking or Pilates to reduce the risk? Or a completely different program?
Weighted step ups instead of squats can be loaded quite heavy. Hyperextensions, one-legged hypers, and reverse hyperextensions can work the posterior chain with 1/2-1/3 the load on the spine as deadlifts. Bench doesn’t exactly load the spine but it is the most dangerous lift going by statistics (dropping the weight on yourself is the most common severe gym accident) and can be replaced with incline bench, dumbbell shoulder presses, and/or dips.
OK, that’s the lift and the push. Is it still bent rows for the pull? That still seems like load on the spine, but I’m really not an expert here.
oh yeah, I mostly do dumbbell rows instead, and then face pulls as an accessory.