Quad strain on BB, suitable alternatives?

Hi doc, hope you’re doing great. I’m currently on week 2 of block 2 of the bodybuilding template. This week on day 1 after squats, I strained some muscle in my right quad due to not warming up for the split squat (probably rectus femoris or vastus intermedius). I just wanted to know what movement would you recommend or what your approach would be in this situation, any type of split squat or lunge is a no-go cause it induces pain in the muscle. I appreciate all the work that you and the BBM team do as always. Max respect.

Kind regards,
Kirill

I would consider doing a tempo variation with or without a partial ROM to start the rehab process. If your leg won’t tolerate these movements, it’s going to be difficult to train the lower body without making substantial changes to the programming. I don’t have a good sense of the severity of the issue, so…can you squat? Deadlift? Leg Press? Hack Squat? Step-up?

yes doc, I can deadlift without any issue. I’ll test out squatting today, which should be fine most probably fine along with the other exercises that you mentioned.
I only experience pain/discomfort when the right leg is in an extended position like a lunge or split squat or Bulgarian split squat.
Thanks.

Kind regards,
Kirill

Got back from training today, and did split squats with very light weights. Was able to find an entry point, had been going too heavy to begin with.

Thanks

Kind regards,
Jervis

Btw I kinda went mad when you announced the new Bodybuilding II template. Thanks!!!

Jervis,

Sounds like you’re good to go here. Glad it worked out. If you end up doing the new template at some point, let me know how it goes!

-Jordan