Master the Squat - Workout Log

[Deanosaurus]

Hey everyone,

I'm going to start a workout log on here, as recommended by Nathan, to try to (A) keep consistent and (B) seek help & guidance as I go. I've owned the Master the Squat and Hip Mobility programme for some years, but have only attempted it the once (and failed - I gave up because my ankle flexibility didn't change at all). I also own Kit's Stretching and Flexibility book, and just bought a physical copy since I hate digital books! It has inspired me to give my deep squat another shot.

The main issue holding back my squat has always been my ankle flexibility, with poor internal rotation also a contributing factor. So, for the sake of objectivity I'll use the kneeling knee-to-wall test to measure my progress (specifically the distance between my big toe to the wall). I'm not really sure how I can objectively measure hip internal rotation by myself. 

Currently Ankle Flexibility (Kneeling Knee-to-wall) Stats

Cold: 6cm
Warm: 7cm

I'd also simultaneously like to continue working on my side front and middle splits (I've been working on these for the last 6 months or so). Here's the programme I'm thinking of following. I'd really appreciate any feedback or recommendations!

Daily limbering exercises

Deep squat general
L1 Sumo Squat
L2A-C Squat limbering exercises
Internal rotation
L7 Seated figure-4
L8 Inside squat
Splits specific
Bent-leg cossack squat
Elephant walks

Stretching Session (x2/week)

Ankles
E1A-D Calf exercises
Internal rotation
L7 Seated figure-4 C-R
Front splits
E3 Relaxed lunge
Lunge hamstring C-R
Front splits C-R
Side splits
E4A Solo squashed frog
Tailor pose C-R
Horse stance (see questions below)
Side splits C-R (with support)
Pancake
Liv's pancake movement sequence

Questions

1. Horse stance - would this be classes as limbering, strength, or stretching? (ie. how often should I do it? And for how long - sets, time?)
2. Am I missing anything? Or conversely am I doing too much?
3. For exercises E1A and E1B, should I choose either the wall or step, or should I do both?
4. E1C, how many rounds should I do? I find that my arms/shoulders get super tired when doing 3 rounds
5. Opinions on what to do if I can feel a 'blocking sensation' of my talus bone during ankle stretches?

If you read this far - Thank you!

[Nathan]

On 4/15/2021 at 8:49 PM, Deanosaurus said:

side and middle splits

Do you mean side splits and pancake? Side and middle (and straddle) are generally used interchangeably. Since you're doing Liv's pancake sequence, I'm guessing you meant pancake.

On 4/15/2021 at 8:49 PM, Deanosaurus said:

Horse stance - would this be classes as limbering, strength, or stretching? (ie. how often should I do it? And for how long - sets, time?)

Horse stance is generally used at increasing widths and depth to build strength for the side splits. You're already doing several side split exercises with C-R, so I'd just drop the horse stance unless you just enjoy it 

On 4/15/2021 at 8:49 PM, Deanosaurus said:

Am I missing anything? Or conversely am I doing too much?

You'll have to figure this one out for yourself. If you don't have a consistent stretching practice, I'd probably suggest starting with less. Pick a few essential movements, make the practice a habit, and then gradually increase the length/load. If you're confident you can handle this much and stay consistent, then give it a try and see how it works.

On 4/15/2021 at 8:49 PM, Deanosaurus said:

For exercises E1A and E1B, should I choose either the wall or step, or should I do both?

I'd try them both and pick the one that feels best (most effective) for you.

On 4/15/2021 at 8:49 PM, Deanosaurus said:

E1C, how many rounds should I do? I find that my arms/shoulders get super tired when doing 3 rounds

That means you need to work on shoulder mobility too  But you've answered your own question. If your arms can only handle two rounds, then do one or two rounds. As your shoulders get stronger or more open, you can increase if needed. You have E1A-D in your program, though. If you're doing the partner version, you don't need to do the solo version as well.

On 4/15/2021 at 8:49 PM, Deanosaurus said:

Opinions on what to do if I can feel a 'blocking sensation' of my talus bone during ankle stretches?

Try searching the forums (or YouTube) for banded joint/ankle distraction.

[Deanosaurus]

On 4/17/2021 at 10:00 AM, Nathan said:

Do you mean side splits and pancake? Side and middle (and straddle) are generally used interchangeably. Since you're doing Liv's pancake sequence, I'm guessing you meant pancake.

Sorry my bad; I meant front and side splits. I edited my post. 

Thanks so much for the advice again Nathan! Can I ask one other quick question:

For L7 Seated figure-4, I noticed that I simply cannot keep my internally rotated hip (aka. butt) on the ground when doing these, as Kit recommends. If I force my hip to stay grounded, I have next-to zero internal ROM. In this case what would you recommend?

[Nathan]

1 hour ago, Deanosaurus said:

For L7 Seated figure-4, I noticed that I simply cannot keep my internally rotated hip (aka. butt) on the ground when doing these, as Kit recommends. If I force my hip to stay grounded, I have next-to zero internal ROM. In this case what would you recommend?

If keeping the bum on the ground makes it difficult to feel the stretch, do the contractions, etc., then go ahead and let it come off a bit. Just keep the intention (and make an effort) to keep the bum on the ground. Also, play with things like torso angle to see how they affect the stretch, because there's a lot going on in this one. Most importantly, be aware of what you're doing and be consistent so that you can judge whether it's working or not 

[Pat (pogo69)]

19 hours ago, Deanosaurus said:

For L7 Seated figure-4, I noticed that I simply cannot keep my internally rotated hip (aka. butt) on the ground when doing these, as Kit recommends

Same here, but only on one side.

17 hours ago, Nathan said:

Just keep the intention (and make an effort) to keep the bum on the ground.

This works for me, for the side on which I cannot maintain proper form.  The mere intention to reach my butt towards the ground engages and allows the deepening of the stretch.