Herniated Disc (2 full workouts)

Mon- client with herniated disc

5 min warmup
20 bridges on floor
20 SLR each leg
30 crunches

Lat pull downs
Incline DB chest press
Bosu squat (20 reps)

Leg extensions
pushups against the bench
cable 1-arm row

Treadmil cardio interval (3 min)

Bosu step ups 20 each leg
DB bicep curl on Bosu
Seated overhead shoulder press

Rope tricep pulldowns
lateral raise

Stretch including cobra and childs pose

Tues - every cluster is done 2X and reps are 20

Ball DB fly
Assissted pullup with band
Bosu crunch 30 reps

Cardio interval (2/12 min)

Cable chest press
1-arm bent over row
ball crunches 30

Cardio interval (2 1/2 min)

Incline BB chest press
1-arm cable row with reverse lunge 20 each side

Cardio interval (2 1/2 min)

DB bicep curl on one leg
Skull crusher w/ DB
Lateral raise