Thank you so much for the videos, I’ll have a look 
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@FlatsFarmer thanks a ton, those were really helpful.
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No problem guys! I’m a toe-turner myself, hopefully I can line up better too.
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@isdatnutty thinking of doing this post comp for the adherence challenge. Nutty inspired!
Workout A
Rusin Shoulder Warm-Up
1A. Squat Variation: 4 x 6-8
1B. Loaded Push-Up Variation: 4 x 8-10
1C. Heavy Bilateral Row: 4 x 4-6
1D. Unilateral/Offset Carry: 4 sets
5-10 minutes Conditioning
Workout B
Rusin Shoulder Warm-Up
1A. Hinge Variation: 4 x 4-6
1B. Vertical Press: 4 x 6-8
1C. Unilateral Row: 4 x 8-10
1D. Lightish Front-Loaded Carries: 4 sets
5-10 minutes Conditioning
Workout C
Rusin Shoulder Warm-Up
1A. Lunge Variation: 4 x 8-10
1B. Horizontal Press Variation: 4 x 4-6
1C. Vertical Pull Variation: 4 x 6-8
1D. Heavy Bilateral Carries: 4 sets
5-10 minutes Conditioning
USE STRAIGHT SETS AND FOCUS ON DOUBLE PROGRESSION; SWITCH EXERCISES EVERY SIX WEEKS
Basically it’s just a giant set that goes lower/push/pull/carry. Every day has one unilateral exercise and lifts rotate through heavy (4 x 4-6), medium (4 x 6-8) and medium-er (4 x 8-10). Carries rotate low CNS, mid CNS and high CNS stressor
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Awesome man! Let me know how it goes! You could even switch the rep ranges after 6 weeks if you feel like it!
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This didn’t even occur to me 
. Great idea!
Haven’t checked up on this in a minute, how is the prep going brother? How many weeks out are you now??
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Ironic you ask. Prep was/is going great, my deadlifts feel really strong, except today I dislocated my kneecap
So yeah, dislocated patella, no loaded left knee flex/ext for about a week and half. On crutches for about a week
Damn man, how did you manage that?
That’s what I was wondering as well. I really hope there wasn’t a barbell involved.
Umm damn…
@kleinhound @wanna_be @duketheslaya
Funny story.
In our exercise phys lecture we were told to “get up and try to assess and correct each other’s lunges” so I got up determined to show my friend Chloe the worst bodyweight lunge I could imagine.
So I dropped into a deep, long lunge with my trail leg fully extended behind me, except my trail leg was pointed inwards at the tibia (shin) so my weight is on the outside of my pinky toe, whilst my femur was externally rotated against the hip. Drop down in that position and I’ve now got a strong valgus and internal-rotation force at the knee (neither of which are good things) and… Pop
So I guess you could say it was the perfect “shit lunge”
EDIT: Just to be clear, I was intentionally weight bearing in worst possible position I could imagine. Frankly, I’m surprised I didn’t do an ACL. This dislocation has absolutely nothing to do with the lunge as an exercise or my capability to do one (not to brag, just so it doesn’t seem like I can’t lunge).
And yes, I’m an idiot for doing it, although I’m surprised how quickly the dislocation happened. It was literally the instant I put force through that knee
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I guess atleast you could say to your peers, that no one else demonstrated a lunge as bad as you, and they’re pussies. Lol
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Crikey! That’s gross!
Just dislocated, no tears? I hope you’re back to normal soon. I’m sorry to see you mess yourself up playing around with your legs, I feel responsible, like I talked you into it.
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It’s not your fault at all man, and thank you for the good wishes. Like I mentioned the idea was to get my friend to correct my (bad) lunge, so I gave her the worst lunge I could. It was just… excessively bad 
Also yeah, no tears as far as I know. Not gonna lie, the hospital care I received wasn’t amazing (they did their job but it felt very flippant/impersonal if you know what I mean), but the reset went smooth and no one said anything about the x-ray (which I guess is a good thing). Now I just gotta worry at making sure I don’t exacerbate that medial instability. I see lots of TKE’s in my near future.
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I absolutely will
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*evil Laughter, as they go to extremes and do a lunge with a suicide vest attached
Ain’t no beating that 
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Oh @FlatsFarmer I was reading some biomechanics stuff today that you might find interesting. The idea was that the deep lateral Rotators of the hip actually work to extend and stabilise the hip bones when the femur acts as a relatively stable base and the hip bones move, as they do in stance and gait. This was to increase energy conservation versus the hamstrings and glutes for low-force requirement activities.
I guess a lot of the applications for this are postural, but I haven’t read up to the part where this is related to rehab techniques. Still, interesting stuff.
The article was called something like “Extensor Coxae Brevis”, the author’s designation for the lateral hip Rotators in this context
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Lunges with a nickleback shirt
LOL…
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