'if you have a body, you are an athlete' - bill bowerman
even experienced athletes are guilty of making snafus with their training regemin, ones that can prevent progress or lead to plateaus:
you always stretch your hamstrings.
the backs of your thighs may feel tight, but the culprit may not be your hamstrings. when the pelvis is elevated in the back, the hamstrings are already lengthened. instead of focusing on those muscles, perform hip flexor stretches and posterior chain strengtheners to aid in realigning your pelvis into a neutral position.
you foam roll your IT bands.
make better use of your time and roll out the muscles at the top of the IT band, like the glutes and tensor fascia latae (TFL). to find them, put your hands on your hips. the palms of your hands cover them.
you neglect your lower body.
to get a big response, you have to use big muscles—and your legs contain some of the largest muscles in your body, working your legs can create a strong response from your endocrine system, which secretes hormones that are critical to muscular development and metabolism. incorporate lower-limb exercises like lunges, squats, and yes - deadlifts.
you always stand up straight when you lunge.
keeping your shoulders over your hips is a solid guideline, but it shouldn't be your only lunge/crescent lunge stance. to shift the focus to the muscles that surround the hips and wrap around the back, occasionally perform lunges/crescent lunges while hinging forward slightly at the frontal hip creases. mixing up your position will help ensure your entire lower body gets the benefits of this powerful strengthening move.