Strength in Conditioning for Wednesday, July 30, 2014
The glute bridge is a great exercise to incorporate into a warmup for glute activation and to inhibit the (often tight) hip flexors. Many athletes have trouble activating their glutes during squats and deadlifts from prolonged sitting during the day.
The glutes contribute to hip extension along with the hamstrings. When the glutes are underactive, the hamstrings overwork and end up ‘feeling tight’ post-workout. Athletes that have trouble activating their glutes substitute low-back extension for hip extension also raising the potential for low-back pain post-workout.
The glute bridge is a great way to assess glute function during hip extension. Since the knees are bent the hamstrings are shortened. When the glutes don’t fully engage, the hamstrings contract in their weakened state (shortened length) and cramp. Once athletes can perform the glute bridge without over-contracting the low-back, hamstrings, or quads – they can transition to using the single-leg glute bridge.
Leg swings + lunge + single leg + lateral + vertical + plyometrics
Alternating for 5 minutes: bottom of air squat for 10 seconds + top of push up for 20 seconds
30 Minutes of work with 2 minute rest between each round
Strict pull up + strict push up + manmakers
LIFE: 5 Ring row negatives | 5 push ups with rest at bottom |weightless manmakers
FITNESS: 4-6 Negative pull ups|8 pushups | dumbbell manmakers
SPORT: 3-5 Weighted pull ups | 10 strict pushups | manmakers 35/15
6 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups