Trembriele

Bulgarian split squats (8, 7, 7)

Hanging bent knee raises (7, 7, 7)

 

Jackknife pull-ups (8, 7, 7)

Pike diamond push-up (8, 7, 7)

 

Inverted rows legs straight (8, 7, 7)

3/4 push-ups (8, 7, 7) 

 

Leg and arm lift plank 45 seconds 

Bulgarian split squats (7, 7, 7)

Hanging bent knee raises (7, 7, 7)

 

Jackknife pull-ups (7, 7, 7)

Pike diamond push-up (7, 7, 7)

 

Inverted rows legs straight (7, 7, 7)

3/4 push-ups (7, 7, 7) 

 

Leg and arm lift plank 40 seconds 

Bulgarian split squats (7, 7, 6)

Hanging bent knee raises (7, 7, 6)

 

Jackknife pull-ups (7, 7, 6)

Pike diamond push-up (7, 7, 6)

 

Inverted rows legs straight (7, 7, 6)

3/4 push-ups (7, 7, 6) 

 

Leg and arm lift plank 40 seconds 

Bulgarian split squats (7, 6, 6)

Hanging bent knee raises (7, 6, 6)

 

Jackknife pull-ups (7, 6, 6)

Pike diamond push-up (7, 6, 6)

 

Inverted rows legs straight (7, 6, 6)

3/4 push-ups (7, 6, 6) 

 

Leg and arm lift plank 35 seconds

Bulgarian split squats (6, 6, 6)

Hanging bent knee raises (6, 6, 6)

 

Jackknife pull-ups (6, 6, 6)

Pike diamond push-up (6, 6, 6)

 

Inverted rows legs straight (6, 6, 6)

3/4 push-ups (6, 6, 6) 

 

Leg and arm lift plank 35 seconds

Bulgarian split squats (6, 6, 5)

Hanging bent knee raises (6, 6, 5)

 

Jackknife pull-ups (6, 6, 5)

Pike diamond push-up (6, 6, 5)

 

Inverted rows legs straight (6, 6, 5)

3/4 push-ups (6, 6, 5) 

 

Leg and arm lift plank 30 seconds

Bulgarian split squats (6, 5, 5)

Hanging bent knee raises (6, 5, 5)

 

Jackknife pull-ups (6, 5, 5)

Pike diamond push-up (6, 5, 5)

 

Inverted rows legs straight (6, 5, 5)

3/4 push-ups (6, 5, 5) 

 

Leg and arm lift plank 30 seconds

Bulgarian split squats (5, 5, 5)

Hanging bent knee raises (5, 5, 5)

 

Jackknife pull-ups (5, 5, 5)

Pike diamond push-up (5, 5, 5)

 

Inverted rows legs straight (5, 5, 5)

3/4 push-ups (5, 5, 5) 

 

Leg lift plank 60 seconds

Bulgarian split squats (5, 5, 4)

Hanging bent knee raises (5, 5, 4)

 

Jackknife pull-ups (5, 5, 4)

Pike diamond push-up (5, 5, 4)

 

Inverted rows legs straight (5, 5, 4)

3/4 push-ups (5, 5, 4) 

 

Leg lift plank 55 seconds

Bulgarian split squats (5, 4, 4)

Hanging bent knee raises (5, 4, 4)

 

Jackknife pull-ups (5, 4, 4)

Pike diamond push-up (5, 4, 4)

 

Inverted rows legs straight (5, 4, 4)

Straight leg bench dips, one leg elevated (4, 4, 4)

 

Leg lift plank 50 seconds

 

When I tried todo the bench dips with the side of my spinal nerve decompression for support, there was a series of popping and cracking sounds.  That side wouldn’t support my weight like the other side.  It doesn’t hurt now, and there’s no numbness down my leg, but I don’t want to risk damaging the fusion.  I’m going to eliminate dips for now and add them back in once I hit 1 year post op.

Bulgarian split squats (4, 4, 4)

Hanging bent knee raises (4, 4, 4)

 

Jackknife pull-ups (4, 4, 4)

Pike diamond push-up (4, 4, 4)

 

Inverted rows legs straight (4, 4, 4)

3/4 push-ups (4, 4, 4)

 

Leg lift plank 45 seconds

Deep squats (8, 8, 😎

Forearm knee raises (8, 8, 😎

 

Jackknife pull-ups (8, 8, 😎

Pike push-up (8, 8, 😎

 

Inverted rows legs bent (8, 8, 😎

Straight leg bench dips (8, 8, 😎

 

Leg lift plank 40 seconds

Deep squats (8, 8, 7)

Forearm knee raises (8, 8, 7)

 

Jackknife pull-ups (8, 8, 7)

Pike push-up (8, 8, 7)

 

Inverted rows les bent (8, 8, 7)

Box push-ups (8, 8, 😎

 

Leg lift plank 35 seconds

Deep squats (8, 7, 7)

Forearm knee raises (8, 7, 7)

 

Jackknife pull-ups (8, 7, 7)

Pike push-up (8, 7, 7)

 

Inverted rows les bent (8, 7, 7)

Straight leg bench dips (8, 8, 7)

 

Leg lift plank 30 seconds

Deep squats (7, 7, 7)

Forearm knee raises (7, 7, 7)

 

Jackknife pull-ups (7, 7, 7)

Pike push-up (7, 7, 7)

 

Inverted rows les bent (7, 7, 7)

Box push-ups (8, 8, 7)

Deep squats (7, 7, 6)

Forearm knee raises (7, 7, 6)

 

Jackknife pull-ups (7, 7, 6)

Pike push-up (7, 7, 6)

 

Inverted rows les bent (7, 7, 6)

Straight leg bench dips (8, 7, 7)

 

Arm and leg lift plank 55 seconds

Based on recommendations from my most recent trip to the gastroenterologist, I’ve been gluten-free for almost a week.

 

Deep squats (7, 6, 6)

Forearm knee raises (7, 6, 6)

 

Jackknife pull-ups (7, 6, 6)

Pike push-up (7, 6, 6)

 

Inverted rows les bent (7, 6, 6)

Box push-ups (8, 7, 7)

 

Arm and leg lift plank 50 seconds

Deep squats (6, 6, 6)

Forearm knee raises (6, 6, 6)

 

Jackknife pull-ups (6, 6, 6)

Pike push-up (6, 6, 6)

 

Inverted rows les bent (6, 6, 6)

Straight leg bench dips (7, 7, 7)

 

Arm and leg lift plank 45 seconds

Deep squats (6, 6, 5)

Forearm knee raises (6, 6, 5)

 

Jackknife pull-ups (6, 6, 5)

Pike push-up (6, 6, 5)

 

Inverted rows les bent (6, 6, 5)

Box push-ups (7, 7, 7) 

 

Arm and leg lift plank 40 seconds

Deep squats (6, 5, 5)

Forearm knee raises (6, 5, 5)

 

Jackknife pull-ups (6, 5, 5)

Pike push-up (6, 5, 5)

 

Inverted rows les bent (6, 5, 5)

Straight leg bench dips (7, 7, 6)

 

Arm and leg lift plank 35 seconds

Deep squats (5, 5, 5)

Forearm knee raises (5, 5, 5)

 

Jackknife pull-ups (5, 5, 5)

Pike push-up (5, 5, 5)

 

Inverted rows les bent (5, 5, 5)

Box push-ups (7, 7, 6)

 

arm and leg lift plank 30 seconds

Deep squats (5, 5, 4)

Forearm knee raises (5, 5, 4)

 

Jackknife pull-ups (5, 5, 4)

Pike push-up (5, 5, 4)

 

Inverted rows les bent (5, 5, 4)

Straight leg bench dips (7, 6, 6)

 

Leg lift plank 60 seconds

Deep squats (5, 4, 4)

Forearm knee raises (5, 4, 4)

 

Jackknife pull-ups (5, 4, 4)

Pike push-up (5, 4, 4)

 

Inverted rows les bent (5, 4, 4)

Box push-ups (7, 6, 6) 

 

Leg lift plank 55 seconds

Deep squats (4, 4, 4)

Forearm knee raises (4, 4, 4)

 

Jackknife pull-ups (4, 4, 4)

Pike push-up (4, 4, 4)

 

Inverted rows les bent (4, 4, 4)

Straight leg bench dips (6, 6, 6)

 

Leg lift plank 50 seconds

Squat (8, 8, 8)

Flat straight leg raises (8, 8, 8)

 

Leg assisted pull-up (8, 8, 8)

Pike push-up (8, 8, 8)

 

Vertical pull with towel (deeper) (8, 8, 8)

Box push-ups (6, 6, 6) 

 

Leg lift plank 45 seconds