Just adding to your glute training library. Heres something we incorporate into our routines regularly. I have a GHR in the video at STRONG gym, however If you only have a back extension machine you can use it also. Set up: Resistance band secured by your machine or a heavy dumbell on the floor. Only use the glute muscles to pull your body to parallel. Use a 2/3 ratio 2 sec going up, squeeze glute as hard as possible, and a 3 second eccentrically down. Squeeze at all times, both portions of the movement both up concentric and eccentric. Also notice the outward rotation of my legs/feet as I rise and that they return to strait as I decline. The trick is not to let the tension out of the glute at any time within your set. Tip; the farther down toward the floor on the tension band you are able to grab the more the resistance. The opposite is true for less resistance. Booty- ful booties!
Posted on: Thu, 04 Sep 2014 15:24:04 +0000
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