Thought i'd report back on todays workout.
I alternated with some IT (TFL) stretches, pull-ups and overhead pressing and got warmed up nicely.
Then I got with some foam rolling, TFL didn't feel to bad, but boy did the quads hurt, especially outer thigh. I also foam rolled my left testicle for good measure too...oops
Tried a few sets of lying side clams. Dont think I got the benefit of these, I wanted to use my bands, but they perished in the winter last year, so did them without. Dont think I 'switched on Glute Medius'
Wanted to try some box squats. Dont have a box, so tried using my bench as a box, but its a little high.
Anyway, not happy with that, I switched to front squat and noticed knee noise was much less than back squat. So I alternated foam rolling my outer thigh and sets of front squats, each time the noise reduced to the point where I couldn't hear anything on the last set!
I found I could keep the weight more on my heels with the front squat, which seems strange, but felt good.
Tried a reverse lunge with the bad leg...most crunchy...Figured i'd do some curls for the girls and some reverse triceps extensions for me. Called it a day.
Seems that the upright torso is helping, front squat stance was about shoulder width, maybe slightly less.
Need a way to turn on Glute Medius untill I can get some bands (xmas soon!)
Figured i'd switch out 3 x back squats for the following for a while:
Monday: Stretch, Foam roll (avoid testicles), Single leg work.
Wednesday: Stretch, Foam roll (avoid testicles), box squat.
Friday : Stretch, Foam roll (avoid testicles), front squat.
Need a best bang/bucks single leg exercise, any suggestions welcome.