Group Training: Glutes, Hamstrings, calves, Abds.

March 6, 2011


Up at 0400 on a Sunday is out of the ordinary for most people but not for us die-hard competitors. We thrive on hard training and competition. This weekend was special as we had an out of town guest @Chocolate_wowo (Twitter) that was interested in competing. She traveled to Phoenix to train two days with us intensely. Here is Sunday's mini training circuits all rotating:

Circuit:

Calves 50 x 50 , 100x 15, 150x 15

Anterior tibialis 10 x 15, 10x15, 10x15

Standing db calves: 60x15, 100x15, 100x15.

Circuit:

Partial dead lifts- pin last hole on rack

135x 8, 185x8, 235x6, 285x5(assisted)

Abds reverse 4 sets of 15

Pullups assisted #85 close grip x 4 sets of 15

Circuit:

Lying hamstring curls 4 sets of 10 90#-120#

Glute kickbacks 4 sets of 10 #100-#180

Stiff Legs 4 sets of 10 #60

Circuit:

Sitting glute curls 4 sets of 10 90#-#120 (last set assisted)

Seated abductors 4 sets of 15 90# -120#

Hamstring stretches with band pulling back as far as possible then squats with buttocks pushed up and out feeling the stretch through hamstrings.

4 sets of 10

This session lasted over one hour with all five of us. If we had longer, I think we would have lunged the parking lot. I have to give @Chocolate_wowo hands up as this was a difficult training sesson. Now, she has new training techniques to take home and work on till we see her back again.

Happy Training Days