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  1. #1
    Registered User Mbt1990's Avatar
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    Baby got back modifications- please critique and give feedback

    So I'm currently injured (lower back and hips) which make it impossible to work lower body atm, so deadlifts SLDL squats are out.

    However, I'm working out at home with limited time due to family and work responsibilitys and I'm wanting to work my upper body so I'm doing something while going threw physio and rehab.

    I've gotten the green Light to work upper body as long as it doesnt hurt my lower back.

    So I've seen the baby got back routine and it looks like my cup of tea so I'm just asking if the below is ok to do as I'm struggling to find something to fit my circumstances.

    So it's simply

    Day 1 - vertical
    Chinups
    Seated OHP
    Core work from physio


    Day 2 horizontal
    Weighted inverted rows (these dont hurt my back)
    Bench press
    Core work from physio


    Basically only thing missing is the lower body portion and due to limitations I wanted to remove the "fluff"

    So is this solid for upper body?
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  2. #2
    Registered User rdf1988's Avatar
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    So long as you can do all of the above safely and pain-free, all good. I'm not sure what sets and reps the program includes, or the progression plan, and these factors will certainly matter. But the exercises themselves are (probably) fine. It may be worth confirming it with your physio, though.
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  3. #3
    HeMB's Avatar
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    It really depends on your injury but
    Did you know that seated position puts more pressure on the spine than standing? Thats a reference to ohp.
    Finally back to track.
    Still cannot SQ/DL.

    #Herniated LB disc crew
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  4. #4
    Registered User FaIIen's Avatar
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    I'd just do two pulls and presses each day, one horizontal and one vertical for each. Space them out as well as you can. Add some arm and rear delt work if you feel like it.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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