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Started by Coach Sommer, December 24, 2009 · 3 Replies · 890 Views
Perform the following:
3x5 Heavy Weighted Deck Squats
3x5 GHR
Finish the workout with 3x10 Hip Extensions.
notes:
1) Rest 3-5 minutes between sets.
2) Add weight to your deck squats to make them challenging for the 5 repetitions. Adding a 45lb plate held in front of you would be excellent.
3) Use the minimum momentum necessary to complete the GHR.
4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.
Nice 
"So what did you do on christmas eve?"
"Heavy weighted deck squats like Coach recommended."
Merry christmas to all of you!
Got to go and hit some FSP bevor Santa brings the presents :wink:
My first ever WOD. Thanks Coach, it was awesome.
Unfortunately I found myself somewhat unequipped but I got by with some compromise and creativity.
Just wondering what constitutes 1 rep of a hip extension?
George says:
With your elevated leg bent to around 45deg, lift your knee to a position a few inches beyond that which you can currently hold with a straight leg.
Without changing your hip angle, straighten your knee as much as possible and hold for a few seconds*. Expect some cramping in your quads/hip flexors, and focus on maintaining a straight support leg and spine.
Still maintaining the hip angle, bend the knee again to rest briefly before repeating 2-3 times for the same leg.
Repeat with both legs, for a number of sets.
* If you can hold the position for more than 8-10 seconds, then you need to lift your knee higher!
so is one rep 2-3 extensions of the knee with the foot off the floor? I had no idea so went with 3x10 leg raises which I assumed were better than nothing. What should I have done?
Thanks
heinrich said:Nice"So what did you do on christmas eve?"
"Heavy weighted deck squats like Coach recommended."
Merry christmas to all of you!
Got to go and hit some FSP bevor Santa brings the presents :wink:
HAHAHAHAHA!!! Gotta do what Coach recommends! 
"Daddy, why can't you pick up your present?"
Dad: *groans, holding his legs on the couch*