Back in Action.

[RozzySean]

Well I saw a guy pop discs before when dead lifting and it scared the bejesus outta me!

But If you could post a nice back routine I'd surely try it on your reccomendation.

I don't blame you for avoiding deadlifts and barb bell squats. I also avoid seated rows. Everytime I've hurt my lower back, on of those has been the culprit. If nothing else, I would work in pullups and chinups into your conditioning, if you don't already. That should be enough to balance out the pushups and other chest work. Lat pulls wouldn't hurt, with light weight. I can't see why you would need to deadlift or squat with something more than dumbells.

[donnydarkoIRL]

I never ever squat, nor will I!
I like to mainatin my footspeed and squatting has never helped. any say it aids explosive attack, but I prefer to move smoothly, I get that just fine from jogging and strengthen the legs with cycling.

I do use pullups and chinups recently, they're ok, I only rate them moderately.

[Salty]

Calf raisers are one of my favourite exercises, you will notice a lot of difference very quickly with them, especially in foot speed. I used to do them all the time for basketball, increase explosiveness of your footwork greatly.

[donnydarkoIRL]

Calf raisers are one of my favourite exercises, you will notice a lot of difference very quickly with them, especially in foot speed. I used to do them all the time for basketball, increase explosiveness of your footwork greatly.

Standing on a block with one foot, toes only, a dumbell in one hand raising up the body? Is that the one?

[Salty]

You don't have to hold dumbells, i prefer not to. But the key is to first stretch the calf out, then explode up with them, hold for a second then repeat. Instead of adding weight i just used to do more each week and do one footed reps as well.

[donnydarkoIRL]

You don't have to hold dumbells, i prefer not to. But the key is to first stretch the calf out, then explode up with them, hold for a second then repeat. Instead of adding weight i just used to do more each week and do one footed reps as well.

I may try use those again as I haven't used them in quite a while.
My footwork is actually good, but it could do with more snap.

[Salty]

Yeah you can always improve in anything, when you stop is when you get beaten.