Why do my wrists hurt and my quads cramp during some exercises?

Why do my wrists hurt in Planks and L-Sit Preps?

Most training programs don't have exercises that teach you how to use your lats as stabilizers in pushing movements. That's why most of us have weak lats.

Most training programs don't have exercises that teach you how to engage and strengthen the TVA. Most training programs focus on the 6-pack abs. That's why most of us have weak TVAs. Furthermore, most of us spend a lot of time sitting. Sitting further weakens the TVA.

When the lats and TVA cannot work together to stabilize your shoulder girdle, the shoulder girdle collapses. You end up dumping your bodyweight into your delicate wrists. You can also dump into the elbow joints, causing them to hyperextend.

So the stronger your TVA and lats get, the better your wrists and elbows will feel.

Take some rest days if your wrists are sore and focus on the exercises that don't implicate your wrists.

Here are few suggestions for modifying exercises:

• You can do the planks from your forearms (and hunt for your lats! really push into the floor).
• Do the L-sit prep on the floor but don't lift your butt off the floor. Stay on the floor. Just pretend you are trying to lift the butt up and pretend you are moving the hips back. It's the thought that counts. This will help you find your lats when you push your hands into the ground. Really pack your shoulder blades down. This is a great way to learn how to activate your back stabilizers during pushing movements because you are partial weight bearing.
• Do L-sit Preps in the bathtub. The water will make you partial weight bearing, which will make it easier to find your lats as stabilizers when you push.
• If you have pain or limitations, and you are able to use parallette bars, dumbbells, LeBert Bars, or handstand canes without having any pain, then YES, use them!
• If you are front loading into your biceps tendon (i.e. you have pain in the front of the shoulder) when you push into the ground, this is a sign you may need to work on your lats and scapular stabilizers, and open up the pecs, scalenes, levator scap. If you need help with this, join the Strength Academy.

Why do my quads cramp in hip flexor exercises and L-Sits?

If you have a hard time lifting your straight legs off the floor, it’s because you lack hip flexor strength. If your quads cramp when you try, it’s a sign your hip flexors are weak and need some work. That’s why hip flexor triangles and hip flexor raises are part of the plan! There are scaled variations provided in the routines.