I don't know whether I should replace my calisthenics day with mobility prep or keep going how I am? I'm so afraid to over train(I know I know but I'm decently fragile but also need to be stepping outside my comfort zone) really just my ankles. I'm working on my hips(they are tight and feel blocked but getting better) and I believe my ankles are the next crap piece. I can only squat properly if my heels are elevated. I can't do the ass to grass to squat. I REALLY want to learn a one legged squat but I can't even keep my body upright in a normal squat. to practice I've just been doing one legged squats on a chair but even then I realize that won't get me far if I don't fix my ankles. just basically a vertical shin no matter what I do.

anne9681 6 days ago

#beginner#

2 people like this

2 comments

p.bxtrm

: Easy to assess if you overtrain. Do you get stronger? Can you lift more over time?
If so, you're not overtraining.

Most common reason to only be able to squat with elvated heals are not mobility but anatomy. One need pretty short femurs to be able to squat properly without elvevation.
One legged squats are very hard to do without some sort of support.
I like smith machine. Can also use a long stick and do it Gandalf style.

6 days ago

Carphill007

: You don’t have to run before you can walk. If you can be consistent and train with good form you should get decent mobility gains and start to feel less fragile as you get stronger. This is my experience. I still have poor ankle dorsiflexion from an old soccer injury so like you I require heel elevation for squats. My hamstrings used to be like elastic bands stretched too tightly but months of RDLs mean they are now more than fine. Overtraining isn’t the end of the world as long as you dont injure yourself. Just dial down volume or intensity next time.

6 days ago