I was just messsin.

Speaking of which do either one of you boy's do the infraspinatus w/ tennis ball pre-workout? My shoulders really don't seem to like that. I got some tenderness back there but not that much. But it doesn't feel good once I start lifting.

EXTRA WORKOUT - TECHNIQUE DAY

I went and did some Flexibility work:


Followed by some Squat to Stands:


Concluded by some Overhead Squats:


I also did some ab work for kicks :)

I have no idea what you are talking about...I don't own a tennis ball as yet...making a note to get one this weekend. sorry :(

That's great except you'll want to change the order.

"Squat Pulls" is a great name for them. You'll want to do that last. Think of that as akin to a static stretch. Sitting down for long periods in that position is going to tend to tune down the cns and muscles so you don't want to follow that with more dynamic movements, esp. like oh squats. Make sure when you do them that you are concentrating on engaging the glutes and you'll want to "pull" yourself down with the hip flexors. So you're not "pulling" with your arms they are simply a source of stability.

You could of course do the squat to stands first and then the oh squats and the pulls last. Of course you can do any other of the mobility work such as EC recommends before the oh squats. The lunge type stuff. Walking spidermans. I like the 'spiderman crawls' by the way. And thoracic extensions...whatever.

You can do over/unders or what's called hurtles or something like that. Use a bar set in a squat rack and step over it back and forth concentrating solely on hip mobility while keeping the torso up and set. Go front to back and side to side...

But do the pulls last and you can spend more time in the bottom position that way. Feel free to sort of wiggle around a bit opening up the hips to find more range of motion.

I like the Dan John drill a WHOLE lot also so don't forget them.

Great stuff, Anuj. Keep it up.

Ummm...page 49 of max strength.

Those squat pull things look like an awesome stretch! I might try those soon.

IronWorker

that tennis ball thing hurts me too... :) i don't notice it hurting during lifting....but definitely while doing it i have tender spots.

Yeah, of course some discomfort during the drill is what it is about. You don't want to be in severe pain of course....

But if it feels good during the workout and the tenderness is getting less and less I'd keep doing it. I was just wondering about you're experience with it.

it's still tender after a few months of doing it :) it took awhile for my itb to get used to rolling on the foam...the first time was f'ing painful.

Really? Then I'd say you are doing more harm than good. Could be the pressure is too much. You can try to take some time off it and then do it against a wall maybe so you can modulate the pressure. This stuff can be overdone.

I don't think, btw, that you should be sore AFTER you do any rolling. It should feel better, not worse. So if you hurt afterwards tone down the pressure or use something softer. Slow and steady wins the race.

that's what i did...just took some weight off...it's never sore afterwards, just when i was on it...but now i'm golden...i can roll all over that thing :)