Box Squats 10x2
135
135
135
135
135
135
135
135
135
135
-> the box height was right at parallel. these doubles were not heavy doubles but more "medium" focusing on sitting back and squatting up quickly (explosive).
Good Mornings 5x5
95
95
95
95
95
-> I also kept these at "medium" to stay real explosive.
Barbell Glute Thrusts 3x3
225
225
225
-> very heavy. I'm real tired.
Back Extension Machine 4x6
305
305
305
305
-> did these with lifting up my butt to simulate the lockout on deadlifts.
Core Leg Raises with Dumbell
17.5 lbs x 5
17.5 x 4
17.5 x 4
Body weight x 15
Fast-Twitch Line Jumping
2 x 30 second intervals
Body weight Hyper Extensions
2x15
**** STRETCHING AFTERWARDS ****
5 comments:
What did you think of the glute thrusts?
Ben was just lookin for some ladies while he was doing them. He wanted to get some digits.
I have never done them but know of them and have considered doing them at some point...maybe after nationals. Dave have you done them? What are thoughts?
For one thing, they sure make your suit fit tighter in the hips lol. Other than that, its a heavy glute/ham exercise that doesn't strain the lower back. Maybe not the holy grail of exercises, but better than most IMO.
The glute thrusts are pretty good!! I don't think they are as effective if you go super heavy (like I did) because it is such a small range of motion.
I like doing reps of 5-10 though and pausing at the top of the thrust which I find greatly helps my lockout for deadlift as well.
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