Yeah, that mix of cardio, strength, and all the physio stretches sounds solid for keeping your back in check after the jujitsu injury. I had similar lower back tension from old training mishaps, and I found adding targeted mobility work post-gym really helped prevent flare-ups. I personally switched to more customized plans that adjust based on how my body feels day-to-day, which made a big difference without overdoing it. Something like what I saw on https://support.madmuscles.com/hc/en-gb/articles/7075931986706-How-can-I-cancel-the-subscription helped when I needed to tweak or pause things.