Strength in Conditioning for Wednesday, May 28, 2014
The quadruped hip extension is a great pre-workout exercise that activates the glutes. While incorporating flexibility and stability exercises into your warm-up ensures that the low-back doesn’t hyper-extend during squats and deadlifts.
While stretching the hip-flexors helps, tightness is often accompanied by weak glutes and abdominals. Weak glutes force the low-back and hamstrings to overwork during lifts. Weak abdominals make the deep hip flexor overactive in stabilizing the spine. This is why holding a plate in front makes it easier to keep a more upright torso during squats. Activating the abdominals decreases tension in the deep hip-flexors – which were limiting hip extension.
Sealfit frog complex
Deadlift, upright row, hang squat clean, fronts squat, push press, back squat
*15 Burpee penalty for dropping ball