Get that tightness out of there for smooth strong deep squats
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08-25-2022, 12:01 PM #1
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08-25-2022, 12:07 PM #5
- Join Date: Oct 2009
- Location: California, United States
- Age: 51
- Posts: 13,880
- Rep Power: 123109
What seems to work for me:
stretch and foam roll lower half. Takes 15-20 minutes (I'm old)
Tabata jump rope.
2x20 BW squats.
Then start working up the weight. I've been running high rep (15) everything though so I get to working weight quickly.You don't have to be great to start, but you have to start to be great.
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08-25-2022, 12:10 PM #6
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08-25-2022, 12:17 PM #9
- Join Date: Jan 2011
- Location: United States
- Posts: 77,649
- Rep Power: 944840
Lighter squats
Just ramp up weight***The Misadventires of Gandalf the Black***
**Best Meet Lifts***/***Best Gym Lifts*** (strength status: retired)
S/457.5 ~ 465x3
B/325 ~ 315x5/350x1
D/512.6 ~ 495x3
***Big Dock Crew***
***Block Crew***
***High Tast Crew***
***2022 Aesthetics Crew***
***Chess Crew***
***I have chosen violence***
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08-25-2022, 12:19 PM #10
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08-25-2022, 12:31 PM #14
- Join Date: Oct 2008
- Location: Joppa, Maryland, United States
- Posts: 4,714
- Rep Power: 12774
I've pulled lats / tweaked delts without a proper warmup for squats far more than any lower body issue .
With that said :
7:30 treadmill walk at 3.0 with 3.0 incline
7.30 walk backwards on treadmill (15 min total)
Assisted pull-up/leg curl superset 3x10 (light weight)
Then I do about 5 min static stretching and 3 sets or so of light band pull aparts.
Then I start squatting light and working my way up .
Whole routine takes about 25 min give or take to warm up. This has become super important for me as I approach 28 and have some nagging injuries.Reps to all BJJ/grappling/MMA bros.
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08-25-2022, 12:31 PM #15
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