did you know. #1
there are three hamstrings behind each leg : lateral on the outside, central in the middle & medial in the inside
try this ardha hanuman / half-split variation : step your foot to the outside of your pinky finger, glide your hips backwards, continue to kick the heel down into the floor as you fold (i.e. keep the backline of the leg active)
this is a stretch for the medial / inner hamstring, which also happens to be on the spleen / pancreas meridian in chinese medicine ‧
we've been working with this energetic line (and its balance) all week / so if you're free to explore, join us tonight at 6pm at @wanderlusthlwd
Barbell hip thrusts
5 sets of 5 reps.
~ 5 seconds negatives ~ 1 second positive ~ 5 seconds pause on contractions
You should feels it burn a lot by the 2nd rep, amazing workout. Go ahead and try it!
People talk all the time about not being able to "feel" a muscle working or not being able to "fire" a muscle.
Sometimes it's because of adhesions. I've seen people add weight to their squats just by having their glutes worked on with some good soft tissue work. It can also be an alignment issue. I've seen people get chiropractic treatments and come back stronger. But sometimes, the problem is a lot simpler. It's just weakness. Because of lack of intensity. And by lack of intensity, I mean sometimes people don't move enough heavy weight or resistance.
Your body is efficient. It won't use more muscle than it needs to complete a task. It also won't use it's most powerful and explosive muscles unless it needs to. Otherwise, you would be tired just from standing up.
It's kind of like defending your house from bugs and burglars. You don't use a shotgun, to kill a bug (unless it's a wasp. In that case, fire at will). You use a sandal. You don't use a sandal to defend your house against a burglar. You use the shotgun. The problem is that everyone knows how to use a sandal, but a shotgun takes training.
The same happens with your body. If you always lift light and never go heavy, your body doesn't learn to use it's most powerful and explosive muscle fibers. It sticks with the sandal-muscles. Then you can't "feel" muscles "firing". I'm working this exact principle with front squats. I'm doing doubles with high weight to teach my body how to go maximal.
Take some time to work on intense lifting. This will teach your body to use all your muscles in one effort!
As always, check our IG stories for more details about this tip!
I have been really putting in work on my body these last few weeks and I needed a break from the higher intensity workouts and decided to skip Pilates today (mea culpa @lauraroseyoga) to SLEEP (omg) and do some stretching.
So, I completed day one of @yogaglo’s 7 Days to Total Flexibility with @amyippiloti. And, I’m feeling pretty good as I loosen up these tight ass hamstrings, inch by inch.