Glute Ham Raise The gluteham raise, in relation to the hyperextension is different because the range of motion of this exercise carries you beyond parallel, allowing a full hamstring and gastroc contraction, which is particularly useful for a strong punch, sprint, etc. A hyperextension is mainly for the lower back, whereas the gluteham raise ties...
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Walking Lunge This is a common and simple exercise. 1. Stand erect facing forward with good posture, i.e., eyes forward, chest up, etc. 2. Step forward into a long stance, stretching the back leg, while squatting down with the leading leg. The length of your step should be such that your knee does not protrude...
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Mountain Climbers 1. You begin this exercise in a pushup position – your weight supported by your hands and toes. 2. Flexing the knee and hip, bring your right leg forward until the knee is approximately under the hip. This is your starting position. 3. Next, explosively reverse the positions of your legs, extending the...
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Sumo Squat This exercise is great to help build the legs. And, like goblet squats, gives you a great deal of control over weight load and helps you protect a potentially aggravated lower back. 1. Begin by putting two steps side by side that are approximately shoulder width apart. You must be able to stand...
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1. Stand a dumbbell vertically on the floor in front of your and approach it so that you squat down you grab the DB with both hands on the large end. 2. Using your legs, back and arms in unison, lift the DB so that the head/top or large portion of the DB is positioned...
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Approach the bar. Stand with your feet about 4 to 6 inches apart, facing the bar on the floor. Bend forward at the waist, keep your back arched, and your legs straight (for some this may not be possible so, you can have a light flex in the knees). Take an overhand grip of the...
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Approach and stand in the machine so that your knee is pressed against the moveable pad. Place your ankle under the roller pad, straighten your leg, and grasp the machine to stabilize your upper body as you perform the exercise. 1. Inhale and bend your knee so that you raise your heel as high as...
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Approach the machine and stand with your back straight (you can also use a barbell on a squat rack or a Smith machine for this exercise). Place your shoulders under the pads of the yoke. 1. Place your toes and the balls of your feet on the toe block and lower your heels as far...
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Approach and sit in an abductor machine. 1. Slowly force your legs apart as far and comfortably as possible. 2. Relax your muscles and return to the starting position and repeat the next repetition. Notes: Different positions on the machine place emphasis on different muscles. For example, if the seat is inclined, you will work...
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Sit on the machine with your legs straight. Your ankles should be resting on the roller pad. Lower the restraint over your thighs to secure them. Grasp the handles provided on each side to stabilize your body. 1. Inhale and bend your knees to move the roller pad downward. 2. Exhale as you complete the...
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