Quadzilla In The House | Ep. 38
Ok, Sarah isn’t the official Quadzilla but, she has quads, and they’re big, and they’re sexy, and they’re strong, and they can roar and knock over small buildings so….. today she is Quadzilla.
In any case, we are working on hip flexors today and trying to open up that groin region that seems to get all gummed up with high volume squatting. To best understand what we’re doing lets talk anatomy. The psoas is a “1-joint” hip flexor. Its only real job is to flex the hip (yes, I know geeksquad, it laterally rotates the hip too). Hence, it’s the body’s primary hip flexer. The quad, specifically rectus femoris is a “2-joint” hip flexor, meaning it crosses 2 joints, the hip and knee. Its primary job is to extend the knee but it does what it can to help out the psoas. When we are mashing muscles it’s always nice if we can slack the surround tissues to concentrate treatment on the intended muscle. This is why we have different positions although we are working on similar structures in similar locations.
Check out today’s video to see how to differentiate your treatment between psoas and quad (rectus femurs).
1. Spend 2-4 mins/leg doing psoas ball mash. (as shown in today’s episode)
2. Spend 2-4 mins/leg doing quad roller mash. (as shown in today’s episode)
3. Spend 2-4 mins/leg doing psoas box stretch. (as shown in today’s episode)
4. Spend 2-4 mins/leg doing quad box stretch. (as shown in today’s episode)
5. Complete your pull-ups.
Don’t Mash Blind – Know Your Anatomy:
Picture left to right (highlighted): psoas complex (major/minor), rectus femoris, psoas and rectus femoris chain.
Haven’t Started Yet?!?!?!? …… How To Begin The 30 Day Pull-up Challenge:
- If you’re using a band: Use a band setting that allows your max effort to be 8-9 reps (you found this yesterday) and begin at week 1.
- If your strict pull-up max is above 9 rep: Subtract 3 reps from your max effort and begin at the corresponding week (max effort 17 reps – 3 = 14; Begin at week 12: Rep scheme 14,9,8,8,7)
- Perform 5 sets separated by a comfortable rest (1-3 minutes).
- Perform each day, Everyday. CONSISTENCY IS KEY!!!
- If you are failing consistently (2+ days in a row): DROP BACK 2 WEEKS and continue.