Lying DB Hamstring Curls
Lie face first on a flat bench and have someone place a dumbbell between your feet (thanks @mason_pope32 ♂️)
Slowly lower the dumbbell until your legs are about straight. Keep tension in your hamstrings through the entire stretch.
Once at full stretch, begin to curl the weight back up. Continue to keep tension in your hamstring. When you get to the top of the curl, flex your hamstring for a second before lowering it back down.
The one thing I will say with this exercise is to go slow. Given you’re not locked into a machine, this really puts the focus solely on your hamstrings
The last 5 minutes of your workout isn’t where you slow down because you’re tired...it’s where you pick it up because you’re almost done. If you can adopt this mindset I can’t express enough how much it will change your workouts. Get up and crush your workout tomorrow #Jan1StartsNow : @louch_media
Boris is going to do his first Ironman Triathlon in December 2018. This is a goal he set himself with an 18 month timeframe.
For those who don't know, an Ironman consists of a 3.8km swim, 180km cycle and 42km run. It's not joke, but as a lifelong lover of endurance sports, Boris was keen for the challenge.
Our plan for Boris is to build up his strength and endurance so he can generate power consistently and over a long period of time. The last 6 months have been focused on setting up this foundation. Boris is thrilled with his training so far, and shared it on his Facebook, excerpt below:
Here's what I've achieved by training with Opex Western Sydney in just under 6 months: Back squat: PB (Personal Best)
Front squat: PB
Push Press: PB
Weighted Pull Up: PB
Put on 6kg (84kg to 90kg), mostly muscle, in 3 months while OPEX planned my training and monitored my nutrition.
I used to love CrossFit for the group class vibe and the fun of going all out on workouts, but with everyone doing the same thing, it wasn't conducive to getting the results I wanted and the personal goals I had. I wanted to get stronger, bigger and build a powerful foundation for endurance without looking like an endurance athlete.
Do you have endurance goals? Maybe it's time to set some.
Some elegantly simple #functionalbodybuilding back at my old stomping grounds #crossfit626 today with my absolute favorite training partner, friend, and morale supporter @haddyliu in tow...
8,8,6,6 Half Kneeling Filly Press @20x0
4-6 Supinated Pull-ups @1112 +
@ sustained effort:
30 Ring Push-ups
30 Ring Rows
30 Ring Push-ups +
• tempo always makes every movement harder than when you do it at your “own pace” | you start using your brain while you count, you tense your muscles while you hold, and you control your body while you move.
honestly, it’s never about “weights” and “how heavy” you’re going with, it’s about how accurate your movements are, with correct form and the right tempo.