Dr. Bret Contreras

And then unilateral single arm or single leg.

Like rear foot elevated.

Yeah.

So the rear foot elevated split squat or the Bulgarian split squat, they tend to get you more sore in the muscles.

And also vertical hinges, meaning deadlifts and good mornings where it's vertically loaded compared to like 45 degree hypers where you're kind of at an angle.

The 45 degree works you a little bit more at shorter muscle lanes, not as much in the stretch.

So you can recover from those a little bit easier.

With my system, we tend to alternate.

You don't try and do RDLs and good mornings three times a week.

That would be overkill.

There's so many ways to do things, but that's how you make it recoverable.

And then if you have a client that's like, I'm beat up all the time.

I feel like I'm not recovering.

Let's reduce the sets.

Okay, I don't want you training as close to failure.

Let's switch the exercises.

You're doing Smith machine reverse lunges and they're annihilating you.

Let's see if you can do

a glute dominant step up where you're leaning forward.

And it works for all the muscle groups too.