Were gonna talk about 3 movements we can perform on this machine.
Just like everything else we do technique is key for max benefits.
1.) GHD SITUPS:
-keep ribs stacked.
-knees should be slightly bent-driving them down on the way up
-butt slightly off the machine.
2.) BACK EXTENSIONS:
3. HIP EXTENSIONS:
ALSO WITH USING THESE MOVEMENTS DON’T THINK OF IT AS ABMAT SIT-UPS (LIKE MORE IS BETTER) SETS SHOULD BE SMALL AND SOUND. ALLOWING YOUR BODY TO ACCLIMATE TO THE MOVEMENT. BECAUSE PULLUPS AND GHDS ARE TWO OF THE EASIEST WAYS TO RHABDO IF YOU HIT SETS THAT ARE TOO BIG TO START OFF.
20 Air Squats
:30 Elbow to instep each side
:45 Wrist Stretch
3×3 @ 80% of 1RM
20/25 MINUTES TO WORK UP TO 80% and then start the 3×3
Rest as needed between sets
3 Rounds for time of:
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
Thruster is 95/135
* think big sets here but stay moving. Thrusters should be challenging but go as unbroken as possible.
*15 minute cap
Scales: pullups-toes-jumping pullups
Hspu-box hspu (make sure hands are under hips)-30 pushups-15 push-ups