|
|
Thread Tools | Search this Thread | Display Modes |
04-23-13, 08:57 AM | |
VF Supporter
Join Date: May 2008
Location: Chicagoland, IL, USA
|
I'm pretty sure Classic Firms 1, 2, 3, 5 and 6 have bridgework.
__________________
--Julie Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates |
04-23-13, 11:12 AM | ||
VF Supporter
Join Date: Nov 2001
|
Thanks for all the suggestions! VFers are the best!
Quote:
I'd rather just do them with a video and modify the weights and reps. |
|
04-23-13, 11:38 AM | ||
Join Date: Nov 2001
Location: Alberta
|
Quote:
The good news is that you have plenty of suggestions to work with! eta: it seems there are many, many many options for glute raises or bridge work, but only Cathe's Xtrain has actual hip thrusts, where the shoulder blades are on a step or bench rather than on the floor?
__________________
Sophie be as relaxed as you can be, as you do what you gotta do. ~erich schiffman |
|
04-23-13, 11:51 AM | ||
Join Date: Jan 2010
Location: Ohio
|
Quote:
As for Firms that have weighted glute work, aside from the Classics that have already been mentioned, Hare, Firm Cardio, Lower Body Split, Lower Body Sculpt II, and Complete Body Sculpting are the only ones I can think of. Several have unweighted glute work that I always add weights to anyway - Tortoise, Maximum Body Shaping, and Aerobic Body Shaping. For some reason it seemed like there were more Firm workouts that had this... |
|
04-23-13, 12:24 PM | |
VF Supporter
Join Date: Nov 2001
Location: Utah
|
I also thought of the Firm workouts right away.
I also agree that Sylwia doesn't use weights but she does so many reps that you wouldn't want to add weights.
__________________
Disclosure: I have appeared as a cast member for several workouts. Please see my profile for details. |
04-23-13, 03:22 PM | |
Join Date: Dec 2001
|
I would look to add weight and lower the rep range on some of the glute bridges. This should be fairly easy to do in a section that has glute bridges since without weight most instructors will go for high reps. You can lift quite a bit of weight in a glute bridge because you have shortened range of motion and more leverage.
I'd look to do some weighted and some body weight glute bridges for maximum reps. It seems that the glutes will respond to both types of stimulus. Try single leg hip thrusts with only your body weight. Like Sophie says, hip thrusts involve elevating your shoulders on a step or you could even use a bed or coffee table. When you go to the bottom you have a greater range of motion than a bridge. I max out at only 20 reps per side on the single leg hip thrust compared to single leg glute bridges, where I can manage more like 30-40. The range of motion slays me. You could try reading this: http://www.t-nation.com/free_online_...glute_training Contreras goes into great detail about glute activation. According to him, a body weight leg extension recruits more glute fibers than a 1 rep maxium squat. But, be warned, the article was published on T-Nation which will surely offend the sensibilities, though I thought Contrersas' article was fairly tame by that site's standards. I hardly go to T-Nation, but I will when a trainer I'm interested posts something. I just brace myself that it is the Maxim of fitness websites. At least its not the Hustler of fitness websites! Contreras asking for reviews was fairly mild, in my opinion. In fact, Rachel Cosgrove just emailed a request to purchase and review her book, which I found pretty mild, too. If you really want to get in high dungeon over someone being a book-review/buy-my-book hound, sign up for John Romaniello's blog and he will bomb you with requests about his new book! Romaniello has taken the Tim Ferriss/Tucker Max social media bombing to heart, I guess. I was inundated with every kind of pleading, begging and offer to buy his book. I haven't really seen anything on Contreras' youtube stuff that offends me, and I'm one to not go to BodyRock because I find it pretty tacky (unlike Zuzana's own site, which is much better). But, to each his own. |
Tags |
bret contreras, firm it up, glutes, gym style legs, strong curves, triple threat, weighted glute bridges, weighted hip thrusts |
|
|