Warming up, sometimes with bfr bands
Spanish squats for high reps
Kettlebell swings for medium high reps
Goblet squats for low reps
Form
All squats start and end with a glute contraction.
All squats use a pause at the bottom and top of reps.
Feedback
When anything feels tight, STOP. My knees will feel tight a few minutes before they feel pain. Tightness is gone the next day. Pain is not.
The goal is to slowly increase the amount of time and reps before tightness occurs. String good days together edges towards recovery.
This is super important and I MISSED it. I lamented the idea that sled pulls weren't working for me. this isn't true. Sled pulls work great, but I kept pulling through tightness and was upset how quickly tightness occurred.
It's ok to be a pud. This is really tough and I've failed this test a ton. The contention is that you need to work with regressed movements and weight until you can turn up the heat. Rushing the process means backsliding. A great example would be loaded carries. They flat out hurt or cause tightness and pain for days. You know what doesn't? Marching in place with weight. Almost the same stimulus without the baggage.
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