September 10, 2010
The goal of today's workout was to focus on incorporating different muscles in the buttocks, glutes and hamstrings. A challenge of fast and slow twitch muscles being exhausted. After warmup and working weight established for each of us this is how the session proceeded.
Wide stand leg press feet postioned at top outer corners of sled toes pointed outward. When lowered knees bow out to sides so you have a frog position. All done with working weight and then a plate added to one side with each second set.
6 sets x 3 repeated. (3) workout partners so each person had the rest of 2 people between sets, fast was down then up, pause was down pause x 2-3 sec then up :
1. 8 fast 2 pause,
2.6 fast 4 pause,
3. 5 fast 5 pause,
4. 4 fast 6 pause,
5. 3 fast 7 pause,
6. 2 fast 8 pause.
After 3rd set for each person drop set starting at working weight 4-5-6 plates each side 10 reps, drop 1 plate and continue till failure.
Hamstring curl 9 sets working weight established.
3 regular sets all way down and up to buttocks x 10.
3 half sets from top to halfway and squeeze back to top trainer blocking full extension to halfway x 10.
3 half sets from bottom to halfway trainer blocking full flexion controlling weight up and down squeezing x 10
Hamstring curls were superset with glute kickbacks 10 reps each leg pin dropping 2 plates lower each time to last set failed.
A very challenging workout each of us felt like hamstrings and glutes were ripped off our bodies and barely able to walk !!
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