http://www.rxmuscle.com/video/rx-girl-video/9839-the-ab-series-marching-plank.html
Just click on the URL above (not the image)
Tag rxgirl.com
New Ab Video Series on RxGirl – Exercise #6: Leg Drops
You Need To Go To Olympia
Olympia is the granddaddy of bodybuilding events, compelling people from all over the world to descend upon Sin City for a weekend of glistening, supertanned muscles, scantily clad bodies, and enough free sports supplement samples to keep everyone amped up with bloated bellies as they walk through the Expo. The Olympia Expo is quite a sensory overload, a smorgasbord of sounds, sights, smells, and tastes! You also should watch out for flying objects since items such as t-shirts are thrown into crowds during hyped-up giveaways at the larger booths. You won’t find too many events in which such action-hero genetic freaks can easily and comfortably congregate. I feel very much at home in such company, and look forward to all the Olympia events every single year.
I love working a booth at the Expo even though it prevents me from seeing most of the competitions that take place in the main arena. I gladly suffer through the sore feet that result from standing and walking all day. Fans and followers will look for the booth I am working at in order to say hello and take a picture with me, and that always means a great deal to me, especially since I know that the crowded Expo hall can be very tricky to navigate when someone is looking for a specific booth or person. Every Olympia is also a great reunion in which I can see many of my fitness and bodybuilding friends from all over the world.
If you have any interest in fitness and bodybuilding but have never been to Olympia, make an effort to travel to Las Vegas one year in late September so that you can witness this incredible event.
Discussion of Bump to Rump Video Series: Exercise #1 – Smith Machine Lunges
Stand at the Smith Machine and step forward with one foot so that you can come down into full lunge position without your knee moving over your toes anteriorly. Step with your back foot into a very deep lunge. With this movement, you will be performing pulse lunges on one leg, performing all repetitions before switching legs. Make sure to keep your hips level and your back neutral during this exercise, and squeeze your glutes as you perform the movement. In addition, try to come up only part way from lunge position, then go into your next repetition. Once all reps are completed on one leg, switch legs and repeat. Ideally, you would keep switching legs without any rest in order to maximize muscle recruitment.
Discussion of Bump to Rump Video Series: Exercise #2 – Single Leg Smith Squats
Plant one foot on the floor with the Smith Bar on your shoulders. Come down into squat position on that leg, with your other leg tucked under you, until your thigh is parallel to the floor. Avoid twisting your hips during the movement, and avoid arching or curving your back. When you come up from the squat, only come up part of the way, and drive the pushing energy into the floor through your heel while you squeeze your glute. If you have knee issues, go with a very light weight.
Discussion of Bump to Rump Video Series Exercise #3 – Supine Smith Machine Leg Presses
Lie on a bench so that your hips line up with the Smith Machine bar. Place your feet on the bar at shoulder width or even a bit wider. Release the bar and allow it to slowly come down by flexing your knees and hips. Press the bar up, squeezing your glutes and pointing your heels up so that the driving force is through the posterior portion of your legs.
This move can be incorporated into your leg day once a week as an intense finishing exercise. I would not perform this exercise early in your regimen as it will result in excessive fatigue of the hams and glutes before you get a chance to progress to other exercises. Go as heavy as you can without compromising form or your ability to release the Smith bar. I also think it is best to face towards the mirror instead of out on the gym floor, as this can be a pretty revealing position for passerby to witness!
Discussion of Bump to Rump Video Series Exercise #4 – Straddle Bench Jumps
The best stability can be obtained from placing a bench under the Smith Machine bar and using the bar to hold onto as you jump onto the bench. Starting position is standing with your feet on the floor on either side, straddling the bench. You will jump onto the bench with both feet, then return to start. Move rapidly and without pausing. It is a simple move but you will definitely feel these and will be out of breath at the end of your set!
Discussion of Bump to Rump Video Series Exercise #5 – Bench Step Overs
Crouch slightly next to the right side of a bench. Step onto the bench with your left foot with enough room so that you can also step on with your right foot. As soon as you place your left foot onto the bench, you will hop, then place your right foot on the bench while the left foot comes down to the floor on the left side of the bench. Repeat movement so that you end up on the right side of the bench again.
This is a rapid movement in which you be moving constantly. If you want an extra pump, you can pulse the movement when you briefly plant your foot on the floor, just like I do in the video. If you choose to do this in double time, you will get a much more intense workout and will no doubt be out of breath!
Discussion of Bump to Rump Video Series Exercise #6 – BOSU Squats
Place a Bosu ball dome side up on the floor. Holding onto a weight plate at your belly, step onto the Bosu ball so that your feet are slightly narrower than shoulder width apart and you remain balanced on the ball. Squat low as if you are sitting into the squat (do NOT lean forward), and make sure to maintain as much contact with your heels and the Bosu ball as possible. If you do not have a weight plate, you can use a dumbbell, medicine ball or kettlebell, but keep it as close to your belly as possible to shift your center of gravity more posteriorly. When you come up from the squat position, only come up halfway, then go immediately into the next low squat.
Discussion of Bump to Rump Video Series Exercise #7 – Swing Lunges
This exercise will challenge your balance, so I highly recommend performing this exercise without weights and your hands at your hips until you get accustomed to the movement. From a standing position, step into a front lunge, then immediately step into a back lunge with that same leg. Switch legs and repeat. As an option, you may wish to do all repetitions on one leg before switching, but I find that most people have better balance if they switch legs with each rep. The key to maintaining balance is to SQUEEZE your glutes when you perform these lunges and keep your hips level without twisting or bending.
For an extra blast on the glutes, you can do swing lunges with a pump. To do this, you will step into a front lunge, then pulse in a small movement at the peak of the lunge. Move immediately into the back lunge and pulse in a small movement at the peak. Don’t be surprised if your glutes burn at the end of a few sets of these!
dr. stacey naito's blog 