I had chronic low back pain for almost two years. I eventually saw an ART practitioner and I finally don’t feel like a cripple after standing for twenty minutes. Apparently I had some of the worst tissue scarring he had ever seen on a younger guy. I had tried to work around it by dropping tons of weight off my squat movements and using a lot of static holds mid rep and pausing my squats to add difficulty. (mid 300s down to mid 100s squat weight)
All of the paused oly squatting and heavy (for me) split squats lead to chronic groin pain and a pinching sensation when squatting deep that I’m currently dealing with by strengthening the glutes, lots of stretching, and getting ART on it.
Like a poster above said. I have one weak and strong leg. After working all day my “good” leg feels super pumped, especially the glute and like the whole leg is jammed up into my glute/hips. I do my best not to favor it though.
What I do:
20 reps unweighted
30 reps weighted
2x20 each leg
Work up to 1-3 heavyish sets not taken to failure
as many sets at 135 and as slow and controlled as possible without feeling discomfort in the area
I don’t take any of these sets to true failure because I want both legs to work equally in tandem
Alternating Leg ext:
3 reps leg/switch leg until I’m gassed/crying/etc
I do a few sets of this
Every part of my thighs have some imbalance after being fucked up for so long so I try to keep everything as unilateral as possible.
HS seated leg curl:
This is my fav hammy movement. I do 3 sets of this for 8-12 reps heavy
Alternating laying leg curl:
Similar fashion as my leg extentions
Paused SLDL to floor:
I’m pretty flexable so I can do these with solid form. I think I saw Konstantinovs do this in a video. I keep these relatively light and focus on both thighs/glutes/erectors working in tandem.
I do 3x20 of these to warm up
Sometimes I add weight to these. I try to make sure both glutes are working and firing together as best I can
Then I lay on my stomach on a bench and raise one leg at a time up and hold it, squeezing the glute for that side. After a few sets of 10ish on these I move on.
Naughty girl machine:
I bang out 3-4 sets of 15-20 on this I really feel like this has made major improvements to my lower body health.
Some ab work and I call it quits.