12-7-12
6 x 1 1 =Clean Pull-Power Clean-Squat Clean @80% of Clean 1RM
3 x 5 High Bar Back Squat @ 80% of 1RM
5-5-5-5-5 Push Press
4 x 10 Lat Pull Down or DB Row Super Set with Band pull aparts
3 x 8 Glute Ham Raises Eccentric ( rep speed should be 3 seconds on the way down)
I completed the first 3 parts of this workout prior to the 5:00 class today. I was really struggling with squats today, could not keep left heel on the floor, left knee wanted to turn inward. Brandon was explaining to me that it's not just the mobility issue but also that the opposing muscles are not firing. Since I'm quad dominate need to focus on engaging hamstrings. Question is how do I do this? The last part of the workout glute hamstring raises I completed at home. I
ReplyDeletethem tried squats after and found some improvement. Do you feel by waking up those muscle groups improved the squat? Do you think it may be beneficial to do a warmup set prior to doing squats?
Good question. Yes, I would suggest as a warm up a couple sets of bent over walking toe touches followed by a couple sets of light good mornings to warm up your hamstrings. Also moving to a low bar back squat will engage the posterior chain more during your back squat.
ReplyDeleteI would say that I definitely feel more comfortable with the low bar squat as oppose to the high bar. I will try warming up my hamstrings prior to my next squat workout and will post the results.
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