Wednesday, November 23, 2011

November 23, 2011

This exercise is a favorite and can be utilized for anyone whether they have weights or not weights.  It is the body weight glute ham raise.  This is a very demanding exercise.  I could go through a long winded explanation of how to perform the movement, but the video attached will show the movement and set up.  However, I do want to key on a few items.  The first is trying to leave your feet relaxed and not pull with your calves tight.  This can result in painful cramping in the calves.  You won't do this many times before you begin to focus on relaxing the lower leg.  The second is changing the position o your body to allow for moderation of the load/stress on the hamstrings.  If an individual bends at the waste they are able to change the amount of stress.  The straighter an individual is the more stress placed on the hamstrings.  The more an individual bends at the waste (bowing) will allow for less stress and more efficient work.  The final item, is to focus on the negative/eccentric of the movement.  Lower yourself slowly and then utilize your hands in push up position to pop yourself off the bottom and try to explosively contract to come back to the start of the movement.  Happy hamstrings everyone!

Program 1 - Tabata Routine Week 2 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength
Day off

Program 3
A. Deadlift Find a 5 RM
Complete 5 sets of 5 reps at your 5 RM
- 2 min. rest between sets
- Weight stays the same even if you complete less reps
B. AMRAP 5 Minutes
5 Clean Pulls 135/95
10 Plyo Lunge
rest 2 minutes
AMRAP 5 Minutes
5 Snatch Pulls 105/75
10 Jump Squats