How about some pump work with goblet squats or lunges?
I've had fun doing these two variations:
Lunges with 5210 -tempo. So 5s eccentric, 2s pause on the bottom, come up but never to full extension and change legs.
Goblet squat 1,5 reps or elevator reps whatever you like to call them. Go down, come halfway up, go down, then come up. That's one.
Both are awesome leg burners and need very little weight.
aye those are some good ideas mate, cheers. I'm a little wary of the goblet squats as the last couple of times I've hurt myself squatting it was with a really light weight, so I'm nervous about any kind of squat movement pattern. Goblet squats'll most likely be a good intermediate step between not squatting and squatting though so I'll keep them in mind.
I've been doing swiss ball jacknives every workout for the last couple of weeks. As I understand it, they train hip flexion with a neutral spine which is obviously something I desperately need. My back's definitely improving; I can walk around all day without it tightening up now which I couldn't do a month or so ago, so something's getting better. I reckon realistically it'll be 6 weeks or so before I'm squatting again.