02/08/2021 Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & after 10 minutes of Kettlbell swings. Which are; 1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds 2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds 3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds 4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds 5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds 6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds 7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds Using the Iso-Trainer: https://www.worldfit.com/product-page/iso-trainer Doing my own version of this routine Which are; Zercher Squat Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Deadlift Bottom Position; Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs Shoulder/Over Head Press Bottom Position: Strength: 3 set of 3 secs Strength/Hypertrophy: 3 sets of 6 secs Hypertrophy: 3 sets of 21 secs 10 minutes of Kettlbell swings where I did 180 reps with a 20kg Kettlbell. So starting off with the zercher squat with my feet pointing outward and I didn't feel much back pain most of it, only when I didn't feel I was paying attention. So I feel I'll keep trying like this, though felt I wasn't low enough, will keep experimenting with it. Quick question, with me doing squats with feet point outward, like a triangle, than inward, like a box. Is that a bad way to squat? What do you guys think?