Core & Glutes Workout

Updated: Jul 20, 2020

MVA May 2019
MVA May 2019

Back in May (2019), I was in a motor vehicle accident (MVA), two weeks after having hernia repair. I was turning into the parking lot of my home gym in my little German car when I was suddenly rear-ended by a commercial van going about 50-60 mph. It threw my car into a tail-spin, and into a gate. The driver never saw me. He was looking down at his phone.

I was admitted in the hospital for 4 days with a concussion (TBI), neck, shoulder, and back pain. My CT and MRI results showed herniated discs in my cervical and lumbar spine. I'm not even sure what results came of my right shoulder. I was holding a cup of coffee in my right hand when I was hit. It jerked my arm back, throwing the coffee into the air and all over my tan leather upholstery, torquing my right shoulder.

MVA TBI & Spinal Injury 5/2019
MVA TBI & Spinal Injury 5/2019

Treatment has consisted of Chiropractic care, physical therapy, and epidural steroid injections (ESI). I have had no relief with any of these interventions. Surgery would be the next step, but I want to avoid it if possible.

I am a very stubborn person, so I have continued working out. Although, I have not used any heavy weight, and have tried to keep it more cardiovascular than anabolic. However, after most of my workouts, I am in more pain as time progresses. My neck and back hurt so bad that I can't sleep most nights. I have headaches during the day, and they keep me up at night, too. They haven't exactly made me a pleasant person. My right shoulder is still sore when I lift, with a tight range of motion.

I have received many requests for glute workouts. Recently, I decided its time to change up my routine as to not make it worse. I am scheduled to follow up with an Orthopedic surgeon soon. He will determine if surgery is needed, but in the mean time, if you are suffering from back pain like I am, here are some exercises that will help by strengthening the core and build the glutes. Just because you're injured doesn't mean you should stop working out. Sometimes, working out helps strengthen the muscles in the surrounding areas to allow it to heal. After all, we want to take the most natural approach to healing and avoid "band-aiding" it with analgesics. Here's today's workout.

Core & Glutes:

Warm up:

5 minutes on a cardio machine: Bike, elliptical, or treadmill.

Back warm-up:

Bird dogs- 5 second hold (banded or not) 4 sets of 15

Alternating Supermans- 3 second hold, 4 sets of 15

Cat & Cow- 4 sets of 15

Banded Bridge Abductors- 4 sets of 15

Banded Hip Thrusters- 4 sets of 15

HIIT Workout: 4 Rounds- 45 secs (20 sec rest in between)

Plyo lunges

Side step, front arm raises

Squat Press

Jack Knife- hold for 1 min, 45 sec, 30 sec, 15 sec

Post workout: Cardio 20 mins


Don't forget to consume your post-workout meal within an hour of your workout. Remember to keep it protein & carb rich, but CLEAN!

Please refer to my post-workout blog for the best meals, post-workout!

Let me know if you want more workouts like these!

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