9/3/24 +9/6/24 Introducing Flash squats

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"Flash squats" are something I came up with while crawling under a conveyor belt. I noticed that I had a very deep range of motion while crawling and figured it would make for a good squat pattern. 

>squat down with active leg while pushing hips and inactive leg straight back. Your torso should naturally dip. This motion should be completely controlled. 

>bottom position should look like pic, almost like a lowbar squat except you allow your torso to dip further down than is possible in a regular lowbar squat. This position will push your active leg slightly outwards at an angle similar to what it would be in a bilateral squat. Your inactive leg should touch the floor. You may allow your hands to touch the floor once you've completed the descent. Do not allow inactive appendages to touch the floor prematurely.

>ascend by shifting your bodyweight unto your active leg, drive your hips forward and squat up. Your inactive appendages should NOT DO ANY WORK. Every rep starts from a dead stop. 

You should feel flash squats in your glutes and quads. 


Now for the log: 

9/3/24 
Hotel room workout

10 minute alternating dragon lunge (fail)
10 total reps

Flash squats, each leg
12, 10, 10

Kneeling single leg hinge, each leg
17, 16, 16

10 minute Deficit hip thrusts (fail)
50 total reps
I feel that I've crafted a very good hotel room leg day! The "failures" above were me fatigueing before the time limitation ran out. I was particularly tired on this day.


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9/6/24
Back home

Max effort goodmorning (wide)
185lbs x3
135lbs x8

Flash squats
12, 11, 8
This session was very short because I only slept 3 hours before doing it. I attempted some hip thrusts but the Warmup felt unbearable. 

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