Nice little superset here and it follows a template I like and is an easy way to bleed flexibility work into your training.
We’re going to perform a short range or closing exercise at the joint, into an opening or lengthening of the muscle at the joint.
Developing both strength in the target area and improved range.
I wanted to get some hip flexor work in to target an injury and this is a good setup if you have access to cables and the long lunge pulse is just a favourite of mine.
This sort of superset can be adjusted to suit various levels if you use your brain.
Still taking on 1-1 coaching you can DM or check the link.
@rangeofstrengthnetwork
Everyone wants to rush towards hitting full positions but, have you actually built the foundation?
For example, if want a full bridge how does your half bridge look? Can you find strong hip extension and are comfortable being in spinal extension?
Finding the best entry point to your current level is what will set you up for success.
Without building the base you will become frustrated as you can’t get to where you want to be.
My journey began with the Basics, so I know how important building a foundation is and it’s a great program.
Check out the link in the bio and find out how the Basics program from @rangeofstrengthnetwork can help develop your foundation.
Training spinal flexion is good.
Training spinal extension is also good.
The ability to be strong and also comfortable in spinal extension is a very good thing.
Training position like back bridge or its regressions can help you do this.
Cobra, Hanging Back Bends and Pullovers can all help open up spinal extensions.
For coaching around how you can improve spinal extension check the link in the bio
@rangeofstrengthnetwork
Clip from- @esenaliev_kanat_coach
This is a very good variation for reinforcing better balance, bar path and a stronger turnover.
I was using it today to find a better connection to the bar to help feel like I was pulling myself into a stronger more aggressive catch position in the turnover.
The no foot portion on its own can also help improve leg drive, as it forces a longer pull.
Great to use as a primer before your main clean work.
Coaching available 🤝
No training today so have yesterday sessions instead.
All the powers plus some flexibility.
The superset of the hip flexor/quad stretch and toes to bar felt nice.
Open up the range and then strengthen the closing aspect of the joint.
The horse stance is a foundational position in opening the hips in a wide stance, here are somethings we can do to make it better.
1. Find anterior pelvic tilt- Opens up and creates space at the hips helping you find more range and is more specific to positions we want in side splits.
2. Get hips forward- Encouraging hips close to the bar or weight you are using creates more hip extension creating a better stack of hips over ankles leading to a better stretch.
3. Load from the bottom- Begin the exercise with the weight on the floor think of the above points and then use the weight to help pull you into the position you want to be in.
Think of these next time you perform horse stance and for more coaching on positions check the link in the bio
@rangeofstrengthnetwork
Hanging is great and many people use it for shoulder work and spinal decompression.
However, taking notice of little details can help you improve the effectiveness of your hanging.
Instead of letting the body relax, create tension through the abs and create a better inline position of the body under your arms.
This is going to increase the need for shoulder flexion and ultimately challenge and improve the qualities we are aiming for in our hanging work.
There are also many ways to hang from the bar to improve different qualities, if you’re interested you can join the membership today with link in bio.
@rangeofstrengthnetwork
Day out in Derby for iawa Olympic lifts
Clean & Press 67.5
Snatch 80, missing 87.5 x2
Clean & Jerk 105
Some ugly lifting on display in the clean, still a good day.
BW 71.9kg
Just chipping away.
Trying to get stronger, faster and more flexible.
This is just a small snippet of what’s going on in training, there’s quite a bit of machine and other flexibility work going on as accessories.
Appreciative to two of the best coaches in the game 🤝
@rangeofstrength@kdotspeed
Shoulder extension is often overlooked and undertrained but can be valuable, being able to pull the arms back into extension and comfortable in this range can help in many other exercises think bench press etc.
The German hang is great expression in range and strength in shoulder extension but, we don’t have to be able to do one to train shoulder extension.
I’ve given you some other exercises to eventually work toward the German hang if you desire but, ones which als train the movement pattern
If you want to train towards a German or want more structure in training ranges beyond just shoulder extension check the link for programs and you can save 25% OFF first month with code JCS25
Butterfly has never been a position which has felt open for me, I have to work hard for it and I’m reminded every time I rotate it back in.
This is a go too protocol I use when returning to butterfly, once settled into the stretch and you relaxed we can play around with opening and closing contractions of the legs using the CRAC method.
I like the block or DB here, under the thigh as it gives some reference to press into.
We can then use the same DB’s to increase the stretch sensation of the full butterfly which can be difficult for some people to feel if they’re quite limited here they need the weight to get them into a strong stretch.
Give it a go let me know what you think and remember coaching available in bio
@rangeofstrengthnetwork
