Gym yesterday was hard. I def think it is my TFL and the trainer who was teaching that day (he usually only does private sessions), confirmed it when I was like 'it super aches on this one side when I do this in this area'.
Back squat! Got partnered up with the girl who I secretly want to be (she's always just a smidge ahead of me, versus some of the girls who are miles ahead). It was a lot of reps, though, 4x8, and my left hip was def...leading to tilting. Got up to 139lbs on the 7th squat before I was like 'this isn't going to work' and almost had to bail.
Accessory was hell. It was a pyramid, 10-9-8...2-2 of: weighted step ups (sub w/ a backward lunge due to there being limited boxes), barbell RDL, and plank with a KB pull through. Everything but the step ups/backward lunge were total. Used a blue kettlebell for the pull-throughs and the backward lunge. The lunges...totally destroyed my left leg. RDL was done with bar+10kg on each side.
Conditioning was AMRAP for 12 minutes of 12 wall balls, 12 lunges with medicine ball, and 24 sit-ups with medicine ball. The trainer thought it was a little ridiculous the sit-ups, so he changed it to either 12 sit-ups with the medicine ball or 24 mountain climbers. Since I did so many lunges, and my hip was super unhappy, he said I could sub squats for the lunges but still hold the medicine ball. I...did not do my usual weight. I did a 20lb ball. It took me forever. I only did 3 rounds, combo of the heavier weight and my hip.
After exercising, trainer showed me a method of 'rolling' out the TFL. Instead of using a roller, we grabbed a normal barbell and he showed how I should sit on the ground and allow the weight of the bar to hit the knot. Homg, it was like a ******* grapefruit compared to my other side. He also showed me a more passive stretch to do using a doorway. The muscle is so sore right now from being kinda 'forced' into compliance. But now I can def feel it on the one side versus the other.
