Thanks to Rhys LLyod for this short video of Muscle Pit's "Frontline - Performance training" course. The course is always changing with new exercises & tools of destruction rotated weekly.
Welcome to the Muscle Pits sports conditioning course. Basically where boot camp finishes we begin. If you want to improve your general physical prepardness (GPP) for your sport this will deliver. Combines anerobic and aerobic activity's, compound movements, Grip, agility & speed work in a team environment that will push you. Real World Fitness. Take the pepsi challenge...
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.
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.
Terminal Knee Extensions or TKE's for short, targets the VMO (Vastus Medialis Oblique) muscle group which are a postural muscle group that help the tracking alignment of the Patella (knee cap) and helps to protect the knee joint.
This exercise stimulates the VMO & is an excellent exercise for the rehab of patello-femoral syndrome (pain when the knee cap tracks) but more importantly should be used for prehab as a warm up before squatting or any exercise that puts pressure on the knees, i.e. sprinting, jumping etc...
The VMO being a slow twitch muscle group responds best with low sets & high repetition. (2 sets x 25reps)
When performing this exercise as you straighten the knee back flex the quad muscles & hold for a few seconds before repeating.
Look for variations of this exercise as the body is quick to adapt to any one exercise after about 3 weeks.
Primarily used as an assistance exercise for either our Max or Dynamic bench days however it can be used as a rehab exercise as well. In this instance the exercise is used for building the upper back and traps. Variations of this exercise can be done by changing the grip to a hammer position or retracting the scapular before commencing the pull.
