Assistance lifts that increase flexibility/balance?

fitbethlin

I've been hunting for accessory and assistance exercises to do when I finish my big lift each time I'm at the gym (bench press, OH press, squats, deadlifts). I know I need to work on balance and flexibility as well as strength. I do some other workouts to help with that (yoga & snowboarding), but I want to find ways to incorporate flexibility and balance more in my accessory/assistance work.

Today, I added split squats in after my planned squats session. It was awesome - I'm terrible at them and I can feel them working me in all the ways I need.

Does anyone have any ideas for assistance/accessory work for deads, bench, and press days that might help develop flexibility and balance while I'm at the gym?

(If it matters, I'm doing Wendler's 5-3-1 Boring But Big set up, four days a week.)

jemhh

One legged Romanian deadlifts
One arm dumbbell bench press
One arm dumbbell shoulder press

Dumbbell variations are very useful.

fitbethlin

One legged Romanian deadlifts are my NEMESIS. Although, after today, I think they are joining split squats. Is the plural nemeses? Nemesises? Nemesai? Apparently grammer is also my nemesis.

Thanks for the suggestions!!

jemhh

fitbethlin wrote: »

One legged Romanian deadlifts are my NEMESIS. Although, after today, I think they are joining split squats. Is the plural nemeses? Nemesises? Nemesai? Apparently grammer is also my nemesis.

Thanks for the suggestions!!

Here is my split squat suggestion: if you are doing them with one leg elevated and having trouble, switch to both on the floor to start.

lorrpb

Bird dogs

canadianlbs

which plane is your balance poor in? i tend to do mostly glute medius stuff with the theraband, and one-sided or weight-differential suitcase carries for obliques.

i also like band pulls and broomsticks to warm up my shoulders on bench/pressing days.

Cherimoose

fitbethlin wrote: »

Apparently grammer is also my nemesis.

Spelling, too.

When you ace the split squats, evolve to walking lunges, and then to walking lunges while holding a weight in 1 hand only.

Your program seems to lack rotational core stability, so i'd add the cable punch, cable twists, boxing a heavy bag, etc.

For flexibility, static stretch whichever muscles give you problems several times a day.

fitbethlin

I did the one-legged Romanian deadlift today. This is exactly what I need! I am not falling over, but I'm not far away from it. This is going to be a great challenge.