Yes they are hard! 

Heyyy thanks for posting all these! For future please include on exercise/ video. It’s much easier to organize my thoughts that way :))

Delt work- think about driving elbows away from body vs up

Hamstring curls- maybe try eccentric variation- where you start with heels close to you and control straightening of the legs- starting in this position should help you keep hips more elevated which I think should help 

Good work ✨

Your lat primarily brings your arm toward your body (or your body toward your arm- like in front lever type work)… I think in a lot of movements the abdominal muscles work synergistically (big word for together) with lats… any other movements specifically? Any videos of your hollow holds?

Lenka SAMUELY I’m unable to access your video. Can you please upload here? Thanks 

Can you please share a video from the side of your RDL? And any other hamstring movements you’re doing?

Sure!

Looks like Steph gave you lots of ideas! Personally I wouldn’t do any upside down things on those unless you’re superbly confident in installation! Lols

One thing I’ll add…

I think it might be great to incorporate some eccentric pull ups (which just means the lowering portion)… so you could use a chair or something to get up into the top position then slowly (like 5-8 count) lower down into a dead hang. Controlling the eccentric is v v v good for tendon health!! Tendons/ connective tissue don’t adapt as quickly as muscles and they are often neglected.

You DONT need a large volume of this type of training and want to work into it slowly 

Could even start with something very minimal 2x 5 eccentric pull ups 2x/ week… then increase over time. 

I would do this AFTER your main strength session for the day as it will make your pulling muscles/ tendons v tired 😴 

Does it feel different than when you were tucking under at the bottom?

This is my neutral spine in bottom- so you can see a little space under where my lumbar spine is