Thread: Routine for Back Injury. Critique please

Appreciate the responses, so i did some research, and modified my old routine that Built had given me. Taken into account everything people have told me, and attempted to structure a workout for the next month.

Here is what i have come up with:

Training routine for Back Injury
- General focus: abdominals, hamstring/calve tightness

Monday
• Warmup - Normal mobility drills
• Bulgarian Split Squats
• Inc. Bench Press
• Pullups (close grip) - weighted
• Inc. DB Press
• Curls
• 3 Super Sets (Inc. DB Curls w/ Close Grip Pulldowns)
• Plank (on ground) (TVA)
• Side Plank (on ground)
• Hurdles Stretch
• Calf Stretch

Wednesday
• Warmup - Normal mobility drills
• DB Lunges
• Inc. Bench Press
• Chinups (close grip) - weighted
• Dips - weighted
• Stability Ball Roll ins
• Back Extensions (TVA)
• Standing Hamstring Stretch

Friday
• Warmup - Normal mobility drills
• DB Rows (if no pain)
• DB Shoulder Press (seated)
• Arnold Presses
• Lateral Raises
• Plank (on swiss ball)
• TVA Pull Ins
• Butt and Hamstring Stretch
• Calf Stretch

** Cardio will be done on workout days. Mainly stair stepper to help with the hamstring/calf part, if that makes sense. Plan on also adding skipping on off days for calf tightness.


Any suggestions on that outline? Not too much on the abs or stretches is it?

EDIT:
Added Mckenzie Press-ups to each workout. Before, in middle, and after they will be done each workout.

Looks pretty good, just be careful with bilateral(lunges) lower body movements and if they cause any flair ups. Also for tightness i would try a foam roller of the actual roller with handles on the ends to loosen up any tightness in legs.