Movements

Deadlift

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Deadlift

Start with back in a neutral position, weight in the heels, shoulders slightly infront of the bar and bar in contact with the shins Extend the knees back. Shoulders and hips rising at the same rate. Keep bar in contact with body Once the bar has cleared the knees, open the hip and knee to full extension To return, soften the knees and push the hips back until the shoulder is infront of the bar and the bar is past the knees. Once the bar has cleared the knee, flex at the knee until the bar has reached mid-shin. Shoulders and hips descending at the same rate...

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Double Unders

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Double Unders

With a neutral gaze, midline tight and butt squeeze jump straight up through your toes At the peak of your jump flick your wrists twice for the rope to pass under your feet twice before you land keep elbows slightly bent and at your...

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Front Squat

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Front Squat

Start with hips and knees fully extended. Bar rests in the rack position The rack position is created with a lose finger tip grip on the bar, elbows parallel to the floor and bar resting on the deltoid To initiate squat hips move back and down until hip crease goes below the knee Bar remains as close to the frontal plane as possible. Should move in a straight line Return to starting position...

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GHD Hip Extension

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GHD Hip Extension

Start with hips forward of the padding Flex at the hip maintaining a static trunk ROM is dependent on hamstring flexibility. If trunk flexes, you have gone too far Glutes and hamstrings pull torso back to starting position...

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GHD Sit Up

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GHD Sit Up

Start with Glutes off the padding and knees bent Extend hip, maintaing a static trunk and bent knee, until the shoulder hip and knee are in one line Rapidly extend the knee and sit up. Reach for padding...

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Handstand Push Ups

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Handstand Push Ups

With straight arms, kick up the wall, heels rest on wall. Body rigid Lower head to the floor infront of finger tips (tripod) Push back up to starting position. Arms locked out, only heels on the wall...

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