Structure CCSP

GLUTE EXERCISE: the reverse hyperextension

If you have a Swiss ball and a bench, you’re in luck!

The band is nothing more than icing on the cake

The exercise allows you to squeeze the glutes hard into full extension

Try sets of 10-15 reps!

DETAILS OF THE ONE LEG RDL

1️⃣ you can still go heavy as you would on a conventional dead lift on the hamstrings and glutes while decreasing the load on your spine; a 200 pound dead lift is 200 pounds on your spine whereas 100 pounds per leg. This is 100 pounds per leg but also hundred pounds on the spine. Happy back

2️⃣ hold on: a lot of people mistake, balance exercises, and make them something they’re not: good for increasing strength. Holding on, we allow ourselves the ability to focus on the movement and overcoming the weight rather than the wobbliness and decreasing the weight.

3️⃣ same side holds as a leg that goes back: if you were to go up for a lay up 🏀 or to go bowling 🎳 , this would be very natural. We also find this increases the glute recruitment.

Go heavy
Hold on
Great exercise

Unilateral training is a great way to keep the body as close to symmetry as possible

Who loves the one leg romanian dead lift?

Runners: don’t skip this exercise!

A few of the benefit benefits of bodyweight strength training like this ⬇️

1️⃣ lateral movements like the cross over step up use a combination of muscles that running doesn’t. It’s a stretch and strengthening!

2️⃣ bodyweight movements can start at a height or level of your ability and progress slowly without taking away from your runs

3️⃣ tempo and convenience also make this an exercise you can use any day or anywhere

Great work here from Laura Filla 👊🏻

Side planks: they can’t be EASY.

Finding the right side plank depends on 3 things

1️⃣ shoulder strength

2️⃣ oblique strength

3️⃣ overall lateral stability (final side plank boss)

Make sure to ask yourself two things:

Where am I feeling this?

AND

Where SHOULD I be feeling this?

Answers to that question should be the same.

FIX YOUR FORM: band or bar behind the back

for hanging knee raises or hanging leg raises, the sway is the enemy of the abs

To keep the sway at a minimum, you’re gonna either need to tighten down your upper back and shoulders to resist that movement

…or put something behind the lower back

Using the Perform Better rack and bands are great tools for any athlete

CHAOS PUSHUPS (TRY THIS IF YOU DARE!)

Don’t sleep on push-up variations like this one done in the Perform Better half rack

Using a heavy band, pull yourself into the bottom of the range (while you’re getting lower) and then control the ascent

Tempo and control are key here!

Well done Allison Fanger

Are you lifting heavy enough?

Here’s how we know:

Beyond technical failure, watching someone’s facial expressions while they work out, can give you a clue if they’re working hard enough

Ideally, in any given set in order to qualify as a work set, we want to leave no more than one or two reps left in the tank

This is in order to constantly induce, adaptation and change in the muscles

If we don’t work out to the appropriate intensity, then technically, we are just going through the motions

You deserve more than that

Make sure at the end of your set someone who’s watching you

WTF

Aka

Why the face!?

The dumbbell tricep kickback has a problem: physics.

With a dumbbell, gravity pulls the elbow and shoulder straight down

which means resistance is highest in the middle of the movement and almost disappears where you’re trying to get the hardest squeeze

A cable or band keeps tension on the triceps through the entire rep, especially at lockout where you want the strongest contraction.

And the shoulder? Not being pulled to the ground.

Want more from your kickbacks?

Ditch the dumbbell and grab a cable or band.

✅ 3 sets
✅ 10-15 reps
✅ Squeeze every rep like it owes you money

Train muscles.
Use physics.
Professor approved. 🙌🏻