Bowflex Extreme 2

roy86

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Hello,

I am looking for help or for advice. I bought a Bowflex Extreme 2 the other day. It’s used from a friend. It’s all in good shape came with a squat bar as well. I am looking to get into better shape than I am now. I’m tired of being a big guy and would like to lose weight and build muscle- more definition and whatnot. I have been googling for about 24 hours and have yet to find a routine as to not overwork something I shouldn’t- I’m free styling now to see what I like and how it works. Can anyone help me out?

I have had some back issues in the past, so I’d really like to strengthen my core.

I’ve attached a photo of what I’m currently working with. For more, browse my albums, but i really want to work on myself for me and my kids. Open to all advice!
 

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Snarky_succubus

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Hello,

I am looking for help or for advice. I bought a Bowflex Extreme 2 the other day. It’s used from a friend. It’s all in good shape came with a squat bar as well. I am looking to get into better shape than I am now. I’m tired of being a big guy and would like to lose weight and build muscle- more definition and whatnot. I have been googling for about 24 hours and have yet to find a routine as to not overwork something I shouldn’t- I’m free styling now to see what I like and how it works. Can anyone help me out?

I have had some back issues in the past, so I’d really like to strengthen my core.

I’ve attached a photo of what I’m currently working with. For more, browse my albums, but i really want to work on myself for me and my kids. Open to all advice!
What kind of back issues?
I have 4 herniated discs in my lower back and a fair bit of experience. Happy to help if I can.
 
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roy86

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What kind of back issues?
I have 4 herniated discs in my lower back and a fair bit of experience. Happy to help if I can.

it’s been my lower back, docs never gave me an mri, just assumed it was strain. They’d give me a shot and sent me on my way, and recommend the chiropractor- also did physical therapy. Usually happens in the fall.
 

Snarky_succubus

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Take their advice on the Chiro. I promise. Also, core/posterior chain work are gonna be important. Just be mindful of the difference between discomfort and pain. A lot of exercises are going to be uncomfortable if you have actual injuries... but you shouldn’t do things that actually HURT. DDP yoga can be really helpful. Also, for me, in the beginning, all I could do for core work was planks. Everything else was too painful... but I did them until I could do other core work. Work on overall strength and make sure you engage your core with EVERY lift you do. Whether it’s a bicep curl or a squat... or anything else... always always start by engaging bracing your abdominals.
If you have a desk job (even if you don’t but especially if you do) look into psoas (it’s a muscle) release. Most people have extremely tight/dysfunctional psoas and it’s a huge cause of lower back pain.
 

roy86

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Take their advice on the Chiro. I promise. Also, core/posterior chain work are gonna be important. Just be mindful of the difference between discomfort and pain. A lot of exercises are going to be uncomfortable if you have actual injuries... but you shouldn’t do things that actually HURT. DDP yoga can be really helpful. Also, for me, in the beginning, all I could do for core work was planks. Everything else was too painful... but I did them until I could do other core work. Work on overall strength and make sure you engage your core with EVERY lift you do. Whether it’s a bicep curl or a squat... or anything else... always always start by engaging bracing your abdominals.
If you have a desk job (even if you don’t but especially if you do) look into psoas (it’s a muscle) release. Most people have extremely tight/dysfunctional psoas and it’s a huge cause of lower back pain.


Thanks so much!
 
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