Core

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Muscle Pit - Conditioning Work

Title: Muscle Pit - Conditioning Work
Runtime: 1:09
Description: A blistering 36 degrees in Perth The troops that didn't run for shade stagger through an hour of conditioning work with ropes, bands, kettlebell's, tyre's, hammers & keg. Same place, same time 9.30am kick off next Saturday. Harden Up & let's see you out there next week.

Title: Muscle Pit - Killer's (Kettlebell & Band Squats / Deadlifts)
Runtime: 1:25
Description: This is an assistance exercise for max squat/deadlift days. The set up shifts the weight under you, opposed to squatting (behind you) & deadlifting (in front of you). The swinging kettlebell & bands force the lifter to stay tight & fire all muscles in unison, during the movement to stabilise. The other benefit here is it places minimal load on the spine, making it a great alternative to traditional squatting for those lifters that are injured or are experiencing back pain caused by the downward compression of the spine while squatting. We do this movement to failure to expose the first point of weakness in the posterior chain.

Title: Muscle Pit - Hip Thrusts with Chains
Runtime: 0:43
Description: I adapted this exercise after watching Bret Contreras "Skorcher" promo video. Our poor mans set up still enables you to use a lot of weight & targets the entire posterior chain. The smaller the gap between your feet & shoulders will increase the range of movement - hitting the glutes at the top end, the wider the gap (like in this video) will put more emphasis on the hamstrings. The beauty with this exercise is that it can be incorporated for speed or max weight sessions. Big thanks to Bret from the Crew at The Muscle Pit.

Title: Muscle Pit-Exercise-Seated Goodmornings with Cambered Squat Bar
Runtime: 1:11
Description: An excellent exercise that isolates the erectors & eliminates both the hamstrings & glutes during the movement. Note the lifter sets-up on the seat in his normal squat position. When commencing the movement take a deep breath & keep the body tight, before leaning as far forward as possible.

Title: Muscle Pit - Abb Crunches with Fitball / Bands & Dumbells
Runtime: 0:53
Description: Adding the Jump Stretch Band around the lifters back & squeezing together as they perform the sit up adds more tension to the abdominal area. The fit ball forces the lifter to recruit more stabilizing muscles to keep balance.

Title: Shoulder Press & Core Combo with Bands
Runtime: 0:52
Description: This is an excellent conditioning exercise for the shoulders while placing stress on the core. Sets can be done either under time or for reps. The big benefit with the bands is that it allows you to adjust the resistance via body position making it a must to include in any rehab programme.

Title: Muscle Pit-Raw to the Core Strength Day
Runtime: 7:05
Description: "The Crew" go thru the paces in preperation for the 2008 State Championships in 8 weeks time.

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