I got to work with a trainer some today and several mysteries have been solved! My hamstrings could apparently be used for a longbow string
Very tight. Very inflexible on the ankles and on up, thus I don't push off my heels well on squats and tend to roll forward. Also noted was quad dominance and weakness in activating my glutes and hip flexors. I favor my stronger right side and do other odd compensations on form to use quads when I should be using glutes and hips. I need to stretch and warm up better. Much to work on. I'll work with him again next Saturday for deadlift form and to get a warm up routine from him.
Forcibly concentrating on the hip movement in practicing on BW squats was an ah-ha moment as it took my focus off the knee movement which improved things for me and made it feel more like a natural movement than a forced one. If that makes any sense.
Meanwhile I continue on with my workouts as I can....
Stage 3A 2/4
I tried more stretching with my warm up this time, obviously focusing on my hamstrings!
One arm DB snatch
1x6x38.5#db
2x6x33.5#db
DB single leg Romanian DL
1x6x38.5#dbs
1x6x33.5#dbs
1x6x25#dbs
Barbell bent over row
3x6x75#
DB single arm overhead squat
3x6x10/20# dbs
DB incline bench press
3x6x25#dbs
Plank
3x90secs
Reverse woodchop
3x6x1st setting
BW Matrix
I did a partial set, about 3 minutes worth. These sucketh. I sucketh at them. I'm mad about it and will do better next time.
