Thurs 8.2.12

BOX SQUAT

Set Up

• Grab a box that makes lifter go to parallel or slightly below parallel 
• Place feet on sides of box slightly wider than shoulder width (man pictured is ultra-wide)

Execution

• Initiate the movement by pulling your butt back - HEELS throughout the entire movement
• Continue reaching back and down - shin angle should be vertical and hamstrings elongated
• Touch top of the box
• Rock back slightly while staying engaged with the hamstrings and lower back - slight disengage in hip flexors
• Initiate movement upwards by driving through heels and knees out

Takeaways

• Should feel an intense burning sensation in inner thighs, butt, and hamstrings
• This movement is a deadlift assistance exercise, so your backside should be lit up, not your quads!
• Excellent for posterior chain development

GLUTE HAM RAISE (GHR)

Set Up

• Lock into GHD machine with knees towards the back of the major pad (there may be a smaller pad at the bottom of certain GHD machines)

Execution

• Elongate your body - like a plank: chest up, erectors tight
• Lean forward over the GHD with chest up and extremely rigid
• Reach parallel or slightly above it & use hamstrings and butt to bring yourself back to a vertical position
• Go slowly as to be safe on the hamstrings and to control the movement
• Can be bodyweight or weighted by holding a plate in front of body

Takeaways

• Glute and hamstring bonanza
• Going far below parallel engages glutes more, parallel and above more hamstring

Class Work

Box Squat 5s

GHR 10s

 

GPP: Part 1 Sled

400m sled walk w. 75% BW

Rest 90 seconds

GPP: Part 2 Shuttle Runs

5 shuttle runs w. 20 second rest