Bodyweight Workout Program Suggestions

hiphopnazi

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Hi all,

Recently been diagnosed with an annual tear of the L5-S1. <{you!}>

Osteo and sports doc have been managing my recovery with anti inflammatory medication and core strengthening programs.

Unfortunately when this diagnoses occurred, I had just purchased a Force USA power rack. So squats, deads and presses are out of the question for the time being.

With the amount of bullshit on the internet, it's difficult to identify a good bodyweight workout program.

Looking for suggestions/experiences.

Cheers,

<WhoJeff>
 
Sorry to hear about your injury, I fucking tore something in my lumbar region 2 days ago myself. Wasn't able to walk for 2 days and most pain has magically subsided...gonna give it a few weeks myself before doing anything just incase.

But to help your question, from numerous experiences with colleagues with similar musculo-skeletal problems swimming is your best friend. Be it holding onto a foam pad and just kicking your legs in swimming motion, or lengths of the pool. I am not a physio though so I cant recommend what you should do outside of that!
 
recommended routine of the reddit subforum r/bodyweightfitness,
convict conditioning,
startbodyweight,
dinosaur bodyweight training,
simplefit.org (super basic),
old-school-calisthenic.ro

if you are into circus tricks:
beastskills,
gymnastic bodies,
gold medal bodies

fitnessfaqs yt-channel and routines are well done

here is the big sherdog-thread about bwe:
http://forums.sherdog.com/threads/the-unofficial-bodyweight-training-thread.2362709/



get well and take care...
 
Upper
pull Chin Ups
push Dips

Lower
pull GHR
push Split Squats

Core
posterior Back Extensions
anterior AB Rollouts

Extremely minimalist approach, but someone could literally just do these 6 exercises and be strong and explosive, while remaining injury free for life.
 
Thanks for the advise, I'll try and check back with results further down the line.
 
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