watchnerd
Level 8 Valued Member
It's that time of year where on the colder days I don't want to go into my unheated garage and use my frigid barbells.
So I keep the programming the same (4 days a week, upper/lower split), but swap in KB variations and adjust the reps upwards to account for the lighter weights.
Today's modification turned out to be a pretty good combo.
The ATG split squats need a lot more neural drive and intention (you can lose your balance!), are unilateral, hit the VMO, and open up you hips front to back.
After pre-exhausting your legs and hips, follow up with sumo DLs to hit the adductors (shout out to @Don Fairbanks the king of the adductor magnus ), vastus lateralis, neglected glute med, and open your hips to the sides.
Finish with abs/back and stretches.
Warm Up
Cossack squats until you feel well lubed in your ankles, knees, and hips.
ATG split squats
3 sets of 6 per leg your first time.
Work up to 5 sets over the next several weeks.
If you're more experienced and mobile, try using something to raise the heel on your leading leg. I used a Rogue 20 degree squat wedge. This helps get your knees waaaaay past your toes.
Loading:
Bodyweight is much harder to balance, but you can't sink as deep and the concentric might be too easy if you've done a lot of quad work.
Otherwise, suitcase loading according to your abilities and available equipment. Balance gets easier, the stretch gets deeper, the concentric gets harder.
KB Sumo DLs
5 sets. Rep it out to 2 RIR.
Loading:
Use the heaviest KB (or two) you've got.
Abs/Back:
Supermans, Deadbugs, Pilates 100, KB Russian Twists
Stretches:
90-90, pigeon pose, frog stretch, butterfly stretch
Result:
You're probably going to feel sore in places you're not used to feeling it.
And get some gains from movement patterns and muscles you're likely not using much now.
So I keep the programming the same (4 days a week, upper/lower split), but swap in KB variations and adjust the reps upwards to account for the lighter weights.
Today's modification turned out to be a pretty good combo.
The ATG split squats need a lot more neural drive and intention (you can lose your balance!), are unilateral, hit the VMO, and open up you hips front to back.
After pre-exhausting your legs and hips, follow up with sumo DLs to hit the adductors (shout out to @Don Fairbanks the king of the adductor magnus ), vastus lateralis, neglected glute med, and open your hips to the sides.
Finish with abs/back and stretches.
Warm Up
Cossack squats until you feel well lubed in your ankles, knees, and hips.
ATG split squats
3 sets of 6 per leg your first time.
Work up to 5 sets over the next several weeks.
If you're more experienced and mobile, try using something to raise the heel on your leading leg. I used a Rogue 20 degree squat wedge. This helps get your knees waaaaay past your toes.
Loading:
Bodyweight is much harder to balance, but you can't sink as deep and the concentric might be too easy if you've done a lot of quad work.
Otherwise, suitcase loading according to your abilities and available equipment. Balance gets easier, the stretch gets deeper, the concentric gets harder.
KB Sumo DLs
5 sets. Rep it out to 2 RIR.
Loading:
Use the heaviest KB (or two) you've got.
Abs/Back:
Supermans, Deadbugs, Pilates 100, KB Russian Twists
Stretches:
90-90, pigeon pose, frog stretch, butterfly stretch
Result:
You're probably going to feel sore in places you're not used to feeling it.
And get some gains from movement patterns and muscles you're likely not using much now.
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