I updated the foam rolling thread with a generic corrective workout, pasted here
The OT Generic Corrective Workout
Since we have so many people with jacked backs, who can’t bench comfortably, here’s a generic corrective workout that will address the most common problems. It’s no substitute for a proper assessment, but it should work for most people. Note that you can get very stong doing this and you shouldn’t think of this as a temporary thing. Most of these movements should be included in any decent workout and will keep you lifting healthy for longer.
Each day includes a main compound lift, some complimentary accessories, oblique work, and some shoulder correction. Upper back to chest volume is 2/1. Generally you will perform the first compound movement by itself (bench excluded) and then accessory work can be done as super sets of 2-3 exercises.
Sets/Reps can be performed however you want. If you are not well trained, have significant issues, you’re fat, or are restarting after a long break, shoot for 3 months at high reps 8-12 low number of sets (2-3). After you’ve gotten used to some consistent volume drop it down to 5-8 reps for compound movements (ie 5x5). If you want to get strong, then use 5/3/1 for compound lifts, and 6-8 for accessory lifts. Shoulder work, particularly rotator cuff, should always be done at high reps. Do a deload week every 4th week, dropping both sets and reps, then re-evaluate your rep scheme. This will significantly increase your gains.
All leg movements should be performed with knees no farther forward than mid foot (split squats, step ups). This may require you to move way down in weight (body weight in many cases). The purpose of this program is to build up your glutes, hams, obliques, etc. to straighten out your posture and take some pressure off your shoulders and knees. All upper body work is generally performed with shoulders locked back and down. Fix your form and get some mobility before you add load to bad movement (reinforcing it).
Energy systems should be performed post workout if you need/want it. Suggestions:
Prowler sprints
Sled drags
Battling ropes
Kettlebell swings or snatches
20-45 seconds on off 30-90 seconds off for 3-10 sets depending on how much difficulty you want.
Bare Minimum Dynamic warm-up (every day)
Foam roll (upper back, IT band, glutes, quads)
Clams
Glute bridge
Hip flexor stretch (back foot elevated, split stance) 30 seconds x 3
Pushup plus (just retract scapula in a pushup position)
Thoracic Rotation
3 Day Split (bench, squat, deadlift)
“Bench Day”
Flat bench or whatever variant hurts least, swiss bar, floor press, close grip are all fine. If you can’t bench at all single arm grappler shoulder press is probably your best option. (Lock shoulders back and down.)
Between bench sets: Band pull-a-parts (reverse fly’s if you don’t have a band)
Single arm row variant (3 point, two point, cable in a split stance, or chest supported)
Lift Chop
Shoulder external rotation (rotator cuff)
Finish with dumbell fly EQI (stretch) for time (failure at 1-2 minutes)
“Squat day”
Front Squats (alternatively safety bar or zercher)
RDL
GHR (alternatively ball leg curls)
Planks (Start with regular planks for time, move to lifting one arm off the ground as you get more advanced)
ITY (thumbs towards the sky, can be done on an incline bench, flat bench, or ground depending on how much difficulty you want)
“Deadlift Day”
Deadlift variant
- Total noobs: cable pull throughs
- Most of you: Trap bar deadlift
- After 6 months: sumo or conventional deadlift
Chin Variant (band or machine assisted if you need it, neutral grip if possible)
Step ups (keep knee behind toe, focus on front leg glute, land with the heel)
Split squats (Keep front knee back, sit up tall, move straight up and down, use rear glute for most of the work)
Face Pulls
Pallof Press
4th day/off days
If you need/want another day, do some warmup and shoulder correction and light energy systems. I use this day to stay loose and help recovery. This usually works best between deadlift and squat days to give you more time to recover.
Suggestions:
Facepulls
Curls
Tricep variant
Pallof Press
ITY
Not included anywhere in this workout for good reason: shrugs, shoulder press variants, crunches. Give all that a break and see if you feel more awesome.
