Unbound, day 22
Code of Abs, day 4, lvl3
Wrist stretches and exercises
Single-leg squats/ split squats progression training, day 1:
- Iron Glutes, day 1, side kicks
- Two-leg box squats, 30 reps
1-2 box squats (1 leg down 2 legs up), 20 reps Single-leg box squats, down portion only, 20 reps
- 3 sets of 6/6 step ups to a chair
- Uncounted reps of Bulgarian split squats with different weight
For the squats I feel like for me it's all about the eccentric strength, the ability to hold it as I descend. As long as I can hold it, I can get back up no problem. My left side was actually not bad when I tested it out yesterday. I even did a half pistol squat. But if I start from the static split squat position and get up with the front leg only I will have to jerk and/ or lean forward a lot. It works better if I tense my leg but the strength generated is still not enough.
So I made a training plan focusing on building the eccentric first. Today I planned to do 20 "1-2 box squats" where I would descend with one leg till parallel and then get up with both. It turned out that the down portion was so tough that I didn't even do the up part. It's just 10 reps per side, and I had to split it to 3 sets and I was so done afterwards. My left leg made it very close to parallel and the right was a bit far from that. For the right side I have to use assistance after just 4 reps to continue...
I am also doing the Iron Glutes challenge, which has shrimp squats every other day. Then step ups and weighted Bulgarian split squats once or twice a week (mostly because I don't know better), too, to boost more strength. I want to do it tomorrow but maybe I should do it today...
Edit: did step ups and Bulgarian split squats in the evening.