Post by Pam on Jul 15, 2003 20:45:32 GMT -6
I was doing some reading on the EF site and ran into Dave's 8 Keys article. I've only skimmed it, reading some parts more than others but have a few questions.
First I was wondering if anyone has tried this exercise and if so what they thought of it. I think I may give this a try tomorrow:
Yielding GHR — For this version you'll break the movement into three holding positions, each for 5 to 10 seconds. Start at the horizontal position and hold for 10 seconds, raise halfway and hold for another 10 seconds, then rise to the top and hold for 10 more.
Second question has to do with cycling. Chris if you're reading this how often do you cycle your ME core exercises?
Jack I was reading the article and was thinking that I may try sticking to the same exercise for 2 weeks to see how that goes. I like switching every week but I think I just may give it a try and see what happens.
Also wondering if you guys have ever tried this exercise:
Inverse Leg Curls — This movement is performed on a glute ham bench or a standard hyper extension or back raise bench. To perform it, set your body on the bench as you would a back raise. You'll be in a facedown, rounded over position with your heels and toes off of the toe plate. The only thing holding you should be your heals against the pad. If you're using a GHR bench you'll want to set the toe plate forward so your knees are just off the pad.
To begin, arch your lower back as hard as you can and force your heals into the pad. Pull yourself into the horizontal position and then try to leg curl your way up another three to four inches. If done correctly, you'll only be able to pull yourself up a few inches. When you hit your highest spot, you'll hold statically for a three count then lower. This is best trained for 4 to 6 sets to failure.
Also would I want to do GHR and this one in the same workout or would that be too much?
Thats it for now. I need more time to really go through the article before I hit you with more questions. If you guys havent read it yet in my opinion its worth checking out. I know you guys know a lot more about this than I do but I learned a lot and havent even really gone through it yet.
First I was wondering if anyone has tried this exercise and if so what they thought of it. I think I may give this a try tomorrow:
Yielding GHR — For this version you'll break the movement into three holding positions, each for 5 to 10 seconds. Start at the horizontal position and hold for 10 seconds, raise halfway and hold for another 10 seconds, then rise to the top and hold for 10 more.
Second question has to do with cycling. Chris if you're reading this how often do you cycle your ME core exercises?
Jack I was reading the article and was thinking that I may try sticking to the same exercise for 2 weeks to see how that goes. I like switching every week but I think I just may give it a try and see what happens.
Also wondering if you guys have ever tried this exercise:
Inverse Leg Curls — This movement is performed on a glute ham bench or a standard hyper extension or back raise bench. To perform it, set your body on the bench as you would a back raise. You'll be in a facedown, rounded over position with your heels and toes off of the toe plate. The only thing holding you should be your heals against the pad. If you're using a GHR bench you'll want to set the toe plate forward so your knees are just off the pad.
To begin, arch your lower back as hard as you can and force your heals into the pad. Pull yourself into the horizontal position and then try to leg curl your way up another three to four inches. If done correctly, you'll only be able to pull yourself up a few inches. When you hit your highest spot, you'll hold statically for a three count then lower. This is best trained for 4 to 6 sets to failure.
Also would I want to do GHR and this one in the same workout or would that be too much?
Thats it for now. I need more time to really go through the article before I hit you with more questions. If you guys havent read it yet in my opinion its worth checking out. I know you guys know a lot more about this than I do but I learned a lot and havent even really gone through it yet.
And so my week begins.