Training Log Update

Right now, my training is built around maintaining spinal stability, movement quality, and tissue resilience so I can continue to train hard without accumulating unnecessary wear and tear. Every piece you see here has a reason, and none of it is filler.

Establishing Core Control From the Start

I begin with bird dogs, holding each rep for roughly 10 seconds. The key is strict control. I only allow movement at the ball-and-socket joints — the shoulder and the hip — while the spine remains locked in a neutral position.

I’m not chasing range of motion here. I’m reinforcing the ability to create stiffness where it belongs and movement where it’s allowed. That distinction matters more than most people realize.

Plank Progressions and Transitional Stability

From there, I move into a push-up plank variation, holding the position before transitioning down into a front plank. I’ll rotate into a side plank, hold for 10 seconds or longer, return to the front, and then roll over to the opposite side.

I don’t follow a rigid sequence. Some days I’ll regress things intentionally, spending more time in side planks or practicing rolling patterns against a wall. The goal is to expose the obliques and trunk to different demands while maintaining control throughout each transition.

Training the Muscles Around the Pelvis

This portion of the training session is about the entire cylinder — the muscles above and below the pelvis working together. That includes the glutes, adductors, abductors, internal and external obliques, and the transverse abdominis.

I’ll drop into curl-ups next, holding each rep for about 10 seconds. Before any movement occurs, I stiffen the core. Then I raise the head and legs slightly, lower them back down, and fully relax before the next rep.

That relaxation phase is critical, especially for lifters dealing with instability. You need to teach the body how to turn tension on and off, not stay braced indefinitely.

I’ll also incorporate hand and heel taps, where the core stays locked and only the limbs move. The spine remains quiet the entire time.

Hip Extension and Glute Medius Emphasis

Hip thrusters come next, focusing on clean hip extension without spinal involvement. From there, I move into Lock clamshells.

This variation allows me to isolate the glute medius far more effectively than standard banded clamshells. By locking the position, I limit hip flexor involvement and get the exact stimulus I’m looking for. I still use regular clamshells, but often I’ll prioritize the Lock version and skip the standard one altogether.

Upper-Body Pulling and Lower-Body Support

I then move into TRX rows, changing angles and positions to challenge the upper back and scapular stabilizers from multiple directions. I’ll pull high, pull low, and adjust body position to vary the demand.

These are often super-setted with monster walks using a mini band around the knees. This helps reinforce proper hip mechanics while supporting adductor, abductor, and hamstring health.

Pressing Volume Without Beating Up the Joints

To finish, I’ve been accumulating higher-rep pressing volume using a seated chest press, often totaling around 100 reps. I’ve been alternating this with floor pressing as well.

It’s been a solid way to maintain pressing strength and muscle without unnecessary joint stress, and it fits well within the larger structure of my current training.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

Program adherence & accountability coaching