Covering 10-12 weeks, the Strength and Power Phase is the nuts and bolts of the program. The repetitions are kept low and the weight near maximum levels. Pay close attention to the explanation of the exercises as some of these movements are rather technical. To ensure safety always use a spotter.
Again drawing in at the bellybutton, posterior rotation of the pelvis. We are going to alternately raise and lower one leg at a time starting with the knees staying bend, coming to a 90 degree angle with the hip. Keeping the lower abdominals activated with the low back flat and back down to the floor in an alternating fashion. Now what I would like to see here is we are going to go for a repetition of 20 count, so ten on each leg and this would complete this portion of lower abdominal two for a time frame of three minutes total.
Now from here we are going to go to lower abdominal three. Again lower abdominal three, a straightening of the leg. Here we are increasing the lever arm. Now the lower abdominals are going to be recruited even further because of the lever arm of where the weight is in comparison to his pelvis. From this point, we are going to lift the leg straight up to a 90 degree angle and back down. We are going to stay with ten repetitions with each leg. So he is going to rise slowly controlled, again, making sure that your low back is flat by pulling in the bellybutton. This gives stability to the overall core region and particularly to the lower abdominals and also the spinal column. Good job, Jeff.
Unknown Speaker: The things to be aware of is this is a strength movement and you may want a spotter. If you are using weight that are near in that your maximum put out rep range. We also have clips on the end of the bars as far as the safety concern. We are going to have Dona, lay down here. Couple other things we want to be aware of is not having the excessive arch in the back. Trying to keep that back nice and flat throughout the movement, not using it to compensate and Dona is going to demonstrate for us how to set the proper grip.
Typically, we are putting our hands starting out about shoulder width right where the serration on the bar starts and letting our hands come out wide from the thumb. We will go and start with the lift off, just like on other movements we are going to lower slowly and come up nice and strong keeping the bar inlined with the shoulder joint and back, great.
Difference between the neutral grip and the over hand grip, neutral grip is a little bit easier and you get to recruit the biceps a little bit more, so it's a nice place to start and often we can work to an over hand grip, go and pull up the bar. Couple things we want to be aware of is we want to activate these abdominals throughout the exercise. Each time we lower we want to come down to a full range of motion and we want to keep those shoulder blades pinched together throughout the movement, go ahead. We want to come up strong and lower slowly. Making sure to go through a full range of motion, not kicking or jerking. It's coming up strong pulling from the lats through the biceps and we will go ahead and roll on the over hand grip or the pronated pull up.
In next exercise, the only thing the only thing that changes from the neutral grip pull up is our hand positioning. We are going to have Dona demonstrating over hand or pronated grip pull up. Same form same things to watch for, bellybutton drawn in full range of motion, up strong, down slowly shoulder blades back. One more for me Dona, look at that form great job.
One thing you want to be aware is the seat position setting that up, so that it is at a height were we don't have any excessive arch in the back and able to stay nice and supported and the feet are able to rest nice and flat on the ground at about a 90 degree bend in the knees.
We have got the same grip as before on the barbell bench press. If you need a lift off, the stand right over, an assist taking that bar off there. Let's go and common up Dona, same form as we used before on the barbell bench press. Just making sure to keep that bar over the upper portion of the chest. And one more for us, great.
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