[cbloom]

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So, does the above seem balanced for now? Does it have enough leg work? (The day after, I can feel the work out in my shoulders, but legs not so much.)


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Yeah, you're totally lacking leg work. You need to get some more squats in there or something. Turkish Getups are an awesome exercise, that would be a good thing to work up, but they are more shoulder-focused than legs.

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I have a hard time keeping flat feet when trying to do any squat. I always end up on my toes for balance. Any suggestions for this?


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There are a lot of posts on improving squats here. The short answer is STRETCH. Stretch your hammies and hips. Also it's better to just elevate your heels with a board or something than to lift your feet during the motion.

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Is a bent over row considered a pull? (I don't have a pull up bar and I've never been able to do them anyway. Of course, I expect that to change!)

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Yep, it's a pulling motion.