Warm-up:
Runner’s lunge x 3 each side
Prone Ts x 5 slow reps, 5 sec hold at top
Tall kneeling bridge x 3 each side (10 sec hold)
Flutter kicks 30 sec
Long sitting straight leg lifts x 10 each side
Single leg thrusts x 10
Seated psoas raises x 6 each side @ 10 lb

***Rest periods varied from 1-3 min due to hurting myself. All reps were slow and controlled.

Barbell back squats
3 x 10 @ 10 lb goblet squat warmup
Note: this is a typical weight build-up for me when going heavy. I’m just listing it out so I can SEE the total volume I’m doing.
1 x 8 @ 45
1 x 4 @ 115
1 x 4 @ 135
1 x 4 @ 145
Was building up to a max set of 4 reps @ 160-165, but when I went to 155, I tweaked something in my lower back (spine) on the first rep coming out of the hole. Paused with barbell on back to assess how bad it was, then re-racked immediately, called it. Moved on to belt squats, which don’t mess with your spine.

Immediate 5/10 tightness in lower back (right above iliac crest, worse on left side), 3/10 twinge of sciatic nerve in left glute and proximal 1/3 hamstring. Standing and walking fine, but bending over to lift or put away plates was a bit interesting. Kept moving bc I can work myself 70% out of it when this happens.

Belt squats
1 x 8 @ 90 -> felt great
3 x 8 @ 140 -> also felt great, realized after the fact that I went up 2 reps/set for this weight!

Hack squat
3 x 10 @ 130

Glute Drive Machine
3 x 10 @ 105

Front foot elevated split squats (on 45# bumper plate)
3 x 10 each leg, 10 sec hold before initiating reps, 15 lb DB each hand

Side plank w/leg raise
3 x 20 sec each side

Superset x 3, slow controlled reps (2 sec tempo)
1. Dead bugs w/extended legs x 10 each side
2. Bird dogs x 10 each side

Sciatic twinge gone, only tightness in lower left back remaining, 3/10. Will still be able to dance! Following up with hydromassage at gym and red light therapy at home.

The song: another new one with amazing lyrics!

https://open.spotify.com/track/5XemvyG79fcKPl5lgbhplq