A common problem for most girls who lift that are trying to improve their back squat numbers is as their weight starts to climb – so do little niggly injuries.
I’ve got a 4 minute post squat routine for you
It’s called body tempering by Donnie Thompson and it will help you remain injury free so you can continue to chase your back squat strength.
I’ll use one of my online girls, Dragana, as an example.
She’s a a strong girl with a 105 back squat and a 135 deadlift at 60 kilos.
All that strength comes with a lot of muscle and all that muscle comes with a lot of ‘stickiness’ that can cause knee and back pain.
So to un-glue all that quad muscle
Grab yourself a kettlebell and place it on it’s side and roll your quad nice and slow.
This is going to hurt – hopefully you can see how this is so much more effective than foam rolling because you’re limited to how much pressure you can use with the foam roller.
So how heavy should the kb be?
The pressure needs to be about a 7-8 out of 10 and you want to roll the quad for a minimum 2 minutes.
This 4 minute routine will give the quads a little love after being stressed out from all those heavy squats.
Also, quick tip – make sure you don’t have your phone in your pocket 😉
I hope you enjoyed this blog post, you know, along with this 4 minute post squat routine, you’re going to need a sound training program.
Something that takes care of all the exercises, sets, reps and periodization.
I’ve done that for you with me new workout program called Strong Curves.
It’s for girls who love to lift and want to build a strong, fit and athletic hourglass figure – so not skinny or thin (there’s nothing wrong with that, it’s just not who the program is for).
It’s 100% free on the house as a way of saying thank you for visiting my site.
To get free early bird access to the Strong Curves workout program simply click here.
