>work on mobility. >lifts skyrocket

>work on mobility
>lifts skyrocket

  1. 4 months ago
    Anonymous

    What nobility exercises did you do bro?

    • 4 months ago
      Anonymous

      3x5 jus prima nocte
      4x8-12 rebelling against my liege
      Exploiting the serfs until failure
      1x5+ inbreeding with my hot cousin

      • 4 months ago
        Anonymous

        Excellent.

    • 4 months ago
      Anonymous

      >maintain an army at king's service -8X3
      >divide up land among Lords - 5X3
      >beat up peasants -10x3

  2. 4 months ago
    Anonymous

    True. Even something small like agile 8 (minus the foam rolling part) twice a day and everything you do in and out of the gym do feel a lot better after a even just a week. It's easy, I hope other over tightened anons try it out, you'll thank yourselves.

  3. 4 months ago
    Anonymous

    Why? How? This doesn't make sense. Elaborate on how conditioning the CNS to allow more range of motion relates to force exertion.

    • 4 months ago
      Anonymous

      improves form

  4. 4 months ago
    Anonymous

    speaking of mobility, any idea if it's a form issue or if i need to stretch more if my right quad is tight while squatting? i feel it most at the bottom of the squat
    it's tight for the whole quad but especially so in the star region in pic

    • 4 months ago
      Anonymous

      that sounds odd .. have you tried stretching it?

      • 4 months ago
        Anonymous

        i try to do some lumber 11 before squats and the hip flexor stretch does feel kinda good. i do that atg split squat thing to stretch too and it feels good but doesnt help that much.
        i think it may be something to do with my hip position but idk

        • 4 months ago
          Anonymous

          ATG split squats are great for hip flexors but don;t really stretch the quads. Try a couch stretch

          • 4 months ago
            Anonymous

            right, will try that out, thank you

            https://i.imgur.com/Wo8s15y.png

            sure! my PT gave me these to do once a day after about a month I could squat to pretty much the same depth but it was pain free. The first 4 are for hip flexibility and strength while the other 3 aren't hip related but helped me with general flexibility.

            Hip Anterior Capsule Stretch 5x10 seconds https://www.youtube.com/watch?v=esxSjNC9uOU

            Standing Adductor Stretch 3x30 seconds https://www.youtube.com/watch?v=YUJbf5IbIhk

            Basking Seal 3x30 seconds https://www.youtube.com/watch?v=9-HydclTcLw

            Clam shells with/without resistance band 1x20 for each side of the body https://www.youtube.com/watch?v=aQVApsdOLSI

            Psoas Stretch 3x30 seconds https://www.youtube.com/watch?v=oCaocw9FAKU

            Prone Quad Stretch 3x30 seconds https://www.youtube.com/watch?v=Oownlh848_E

            Bottoms Up 3-5x15 seconds https://www.youtube.com/shorts/jnoj9qYTQrk

            thanks so much for the list! <3

    • 4 months ago
      Anonymous

      Is it like a pinching feeling at the bottom of the squat? I have a shit ton of mobility stretches I got from PT that made it go away for me 😀

      • 4 months ago
        Anonymous

        yes i think so, do you mind sharing some stretches 😀

        • 4 months ago
          Anonymous

          sure! my PT gave me these to do once a day after about a month I could squat to pretty much the same depth but it was pain free. The first 4 are for hip flexibility and strength while the other 3 aren't hip related but helped me with general flexibility.

          Hip Anterior Capsule Stretch 5x10 seconds https://www.youtube.com/watch?v=esxSjNC9uOU

          Standing Adductor Stretch 3x30 seconds https://www.youtube.com/watch?v=YUJbf5IbIhk

          Basking Seal 3x30 seconds https://www.youtube.com/watch?v=9-HydclTcLw

          Clam shells with/without resistance band 1x20 for each side of the body https://www.youtube.com/watch?v=aQVApsdOLSI

          Psoas Stretch 3x30 seconds https://www.youtube.com/watch?v=oCaocw9FAKU

          Prone Quad Stretch 3x30 seconds https://www.youtube.com/watch?v=Oownlh848_E

          Bottoms Up 3-5x15 seconds https://www.youtube.com/shorts/jnoj9qYTQrk

  5. 4 months ago
    Anonymous

    Post mobility routine

    • 4 months ago
      Anonymous

      Before you worry about a "routine" you should have a clear set of goals. These were my modest-but-achievable goals:
      >Palms-to-floor pike
      >Back-to-wall couch stretch
      >Full "Asian squat"
      >Full wall/floor angel

      These pretty much cover everything before going into more advanced stuff like pancake or bridge.

      Now for some actual stretches I would recommend (but you don't have to do them; do whatever works for you):

      >Pike
      Elephant walks and Jefferson curl. The secret here is strengthen your hammies as well stretching them.

      >Couch stretch
      The couch stretch itself, obviously. ATG split squats are also good and intense, but they don't hit the quads.

      >Asian squat
      A lot of people obsess over the ankles but actually most of it comes from your hip mobility and even back mobility (which we'll look at in next section). For hip mobility, just do the GOAT movement that is hip swivels. As you get better at them move your feet wider and torso more upright -- eventually being able to switch legs in a 90/90 position without putting your hands on the floor (as shown in the first exercise in webm related). Also look up "90/90 pushbacks" for a great hip strengthener.

      >Wall/floor angel
      God I wish this wasn't as complicated as it was. Give this a read: http://emmetlouis.com/knowledge-base/fixing-arched-back-in-handstand/ and watch the videos.
      You basically just need to stretch the living crap out of your chest and lats. Look at 12:15 of this video: https://www.youtube.com/watch?v=LVN5ZmjSvwE -- that's how loose your chest should be, that they just drop to the floor when lying on a foam roller. That should give you a sense of where you are now.
      There are a tonne of chest stretches but the best one I found is at 2:40 of this video: https://www.youtube.com/watch?v=_XcDLWaF7n8
      Once this becomes easy you can adding some light weight (don't go overboard with it you'll fuck up your shoulders).
      Speaking of shoulders, do "shoulder dislocates" with a stick to keep them ...

      • 4 months ago
        Anonymous

        (Forgot to add webm lol)

        cont'd

        ... strong and healthy.
        You'll also need to look at throacic mobility, especially as you open up your chest and shoulders. Best thing for that is "Zenith rotations". Just using a foam roller feels good but won't give you lasting effects.

    • 4 months ago
      Anonymous
  6. 4 months ago
    Anonymous

    what did you mobilize?

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