I'm 38 so not getting injured is my top priority. However I got to the point where I started just doing Power Sn & CJ due to bad mobility and the excuse of avoiding injury. Thankfully that's fixed (took 3 months thouogh) and I'm back doing full sn + cj. Both O lifts are progressing nicely again.
However as I had immobile hips (and barely activated glutes and rhomboids) for so long my lumber spine became hypermobile to compensate - especially in extension.
To remedy this I am trying to strengthen my core with Bb Rollouts and Candlesticks for the front part - it's working really well. Paloff press and similar for the rotational aspect - working okay.
My intention was to use GMs to strengthen the rear core (aka lower back) but I just seem to do them terribly - even starting at silly light weights or no weight. Could I use Pendlay Rows instead?
And in the frontal plane I'd like to progress to be able to do Flags. Does anybody know any good progressions to get there beside just doing them with bent knees? I've seen the beast skills page and I got to do Musclups from there but it doesn't seem to help so much for flags.
Thanks in advance for any advice - sorry if it's not a strictly OL post but it will help me keep OLing =)