Feb

27

Explosive Power for Hockey Players

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I’m cheating today, by stealing content from my colleague Kim McCullough.  I came across a couple videos she put together on hockey-specific speed and power training.  She primarily targets female hockey players, but I assure you that these drills are equally as effective for hockey players of both genders (I’ll speculate that Kim would agree with me here).  

I want you to focus on the 1-leg medial and lateral jumps, what Kim calls jumps “in” and jumps “out”.  Rarely do hockey players skate in a straight line for any extended period of time.  As a result, most of the explosive movements in hockey use the patterns that these exercises train.  The benefit of performing these exercises up stairs is that it cuts down on the landing impact.  Start on the stairs then start incorporating some flat ground jumps.    

While I don’t have any gripe with any of the exercises, I tend to stay away from ladder drills. I actually bought two ladders about a year ago, and they haven’t left the trunk of my power-packed 4-door family sedan.  I find that quick foot work can be trained by other means that don’t require staring at your feet.  Although, Kim does an excellent job in this video of keeping her head up.  But I’ll digress to the video…

And a follow-up on the single-leg movements:

 

As an aside, Kim put together a great product for youth hockey players and coaches, incorporating everything from off-ice training to nutrition to mental preparation.  Since I also have a similar product out, you might be wondering why I mention it at all.  My three top reasons:

  1. Kim’s “Best Hockey Season Ever” goes into greater depth on the mental side of things, which I think is EXTREMELY underemphasized in youth hockey.  
  2. I’m not the type to withhold valuable information, even if it costs me money in the long run.
  3. Why get just one?  NOBODY that is serious about ANYTHING relies strictly on one resource.  I suspect that those hockey players and coaches that are truly dedicated to fulfilling their potential will invest in both products.

Dig deep…Keep working hard.

Feb

25

My Secret to Instant Strength

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The question I get more than any other is “How can I lose weight quickly?”  and/or “How can I lose FAT quickly?”  Last week I revealed my ultimate Fat Loss Secret: Dr. John Berardi’s Precision Nutrition System.  It’s by far the best resource to rapidly losing fat and KEEPING IT OFF.  I couldn’t say enough good things about it.

I don’t know a single person that couldn’t benefit from being stronger.  With that said, there are some great resources on how to improve strength and power.  Way more than on realistic/effective dietary changes.  With that said, in my experience, nothing will lead to more rapid strength increases than listening to Avenged Sevenfold while you lift.  

It’s so simple.  Just put this on, and you’re guaranteed to increase your strength by at least 10%.

If that doesn’t work, check your pulse.

No pulse?  Have a Spike! (but not two…that may kill you)

Spike 4-Pack

Keep working hard…

Feb

24

My Hips Don’t Lie

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Yup-worst title ever, but it got you this far…

In light of discussing hockey and soccer related groin pain for the last couple weeks, I thought I’d give a personal example that will help illustrate how some of the things we’ve talked about come together.  I’ve had off and on knee and hip problems on the left side.  Basically, I feel extremely unstable at both joints and something just feels off.

I never had any problems with my knee until I took a horrible gravel-related spill demonstrating a double lateral bound into 5-yard sprint exercise (a great drill to teach explosive lateral movement with sharp direction changes).  That brilliant display resulted in:

Nice KneeKnee hasn’t been the same since.  But I have a history of groin pain on that side and had inguinal hernia surgery on that side as well.  In a nutshell, even with everything I’ve learned about hip and lower abdominal injuries over the last few years, I still thought my left hip was the problem.  

Recently I started high-intensity interval training on a bike.  I found that my hip and knee felt considerably more stable and symmetrical FOLLOWING the interval training.  To give you an idea, I basically fall off the bike, and walk without a knee bend because my quads and glutes are so stiff…but my hip and knee feel better. Hmm.

I did some digging around and some strategic stretching and noticed that my right rectus femoris AND psoas are WAY tighter than the same muscles on the left side.  The psoas is also a lateral rotator of the femur.  Without going into a complex functional anatomy lesson here, basically my rectus femoris and psoas were extremely tight, which resulted in my lumbar spine (the origin of the psoas) pulling slightly to the right, my right femur maintaining a slightly laterally/externally rotated position (which was accompanied by adaptive shortening of the hip lateral/external rotators).  As a result, my left hip was in a slightly medially/internally rotated position, which affected how I walked, leading to a slight hyperextension of my left knee and noticeably asymmetrical movement.  

The Bottom Line: Right Hip Problem Resulted in Left Hip and Knee Symptoms

The fix?  Stretch the hell out of my psoas and rectus on the right side.  Strengthen/shorten my psoas on the left side.  Or, in the interest of saving time while training, do both using the exercise below.

I probably started a bit high in this video, but the idea is that you strengthen/shorten your psoas by maintaining a hip flexion position above 90 degrees, while actively squeezing your glutes on the down side, which facilitates a stretch on your hip flexors.  Better/faster results comes with more time/attention paid to the problem, but if you’re in a time jam, this is a great “bang for your buck” exercise.  

Keep working smart…

Feb

23

Hip and Core Strength Prevent Groin Pain

Filed Under Athletic Development, Hip/Lower Abdominal Injuries, Off-Ice Hockey Training | Leave a Comment

An overly bold statement?

Not in light of experimental and “in the trenches” experience.  Research has shown that adductor (groin) strains result from a strength imbalance between the hip adductors and hip abductors (or the muscles that pull the leg toward the midline vs those that pull it away from the midline).  There is also research to support a lack of core strength relative to adductor strength as a risk factor for sports hernias, which can also be a source of groin pain.  How do you avoid these issues?  

Create a balanced muscular strength and endurance profile around the hip and core. 

Adequate range of motion is a piece of the puzzle, but ensuring balanced muscular strength and endurance across the hip and core musculature is paramount to preventing groin pain.  

If you think back to the analysis we went over a couple weeks ago, you should have some information on specific muscular weaknesses and imbalances.  The training to help alleviate these problems isn’t overly complex.

Core Stability

If your athlete has insufficient front plank endurance, add 3 sets of front planks to their training.  A progression might look like:

  1. Sets: I generally keep sets constant at 3, sometimes 4.
  2. Time: Start with 3-4 sets of 20s holds.  Progress your athlete to 30s holds, then 45 s holds.
  3. Exercise Complexity: Start with standard front planks.  Progress to single-leg holds, then marches (alternating which foot is on the ground in a controlled manner).
  4. Exercise Selection: Keep planks as part of a warm-up, but progress to more advanced linear core training exercises such as bar rollouts or bar rollout iso-holds.

Side planks would follow a similar progression.  The only difference is if you notice a side to side imbalance during the screening.  In this case, you’d want your athlete to perform their first set on their “good” side, then have them perform 3-4 sets on the other side.  Remember, if you add a balanced training program to an unbalanced athlete, you get an increasingly unbalanced athlete.  The key is to CREATE balance, but catering to your athletes needs.  If they have a lagging side, a program with 1 set on the good side and 3-4 sets on the lagging side will usually help create the balance that will keep them healthy.

Hip Strength

A lack of hip external rotation strength and hip abduction strength can be addressed using:

  1. Side-lying hip abduction w/ external rotation holds
  2. Glute Bridge with MiniBand (Shoulder width stance, hips abducted)
  3. Glute Bridge with MiniBand (Narrow hip width stance, hips externally rotated)
  4. Lateral MiniBand Walk
  5. Backward Monster Walk
  6. 1-Arm 1-Leg DB Stiff-Legged Deadlift (DB in hand opposite to foot on ground)
  7. All single-leg exercises

As mentioned above, if your athlete is noticeably weaker on one side, do NOT train both sides equally.  Have them do 1 set on their good side, and 3-4 sets on their weaker side.  Since some of the above exercises are bilateral by nature, an imbalance will dictate which exercises you include and which you don’t.  Or at least make sure you include one exercise that addresses the imbalance and any others to reinforce the strength bilaterally.

As for hip flexor and adductor strength, thing can get a little more complex there.  Luckily, I’ve already written in depth on this issue.  Rather than regurgitate everything I’ve already written, go ahead and check out my articles at SBCoachesCollege.com.  Part I has a lot of the hip mobility exercises I talked about last week, so it might be a good review.  Part II has the hip flexor and adductor strengthening exercises and progressions that are more relevant to this weeks topic.  I have to give Mike Boyle, Brijesh Patel, and Shirley Sahrmann most of the credit for the ideas and exercises that went into these articles and into my hip-specific analyses and programming.  They came up with most of this stuff, I just found a way to plug it all together into a system that works well for me.  Hopefully it’ll makes sense to you and you’ll have success implementing it with your athletes.

Keep working hard.

Feb

21

NEVER Forget This!

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Several years ago, Mike Boyle introduced me to this concept.  From time to time I get so caught up in my work that I forget to make time for anything else.  Rereading this often helps me remember those things that are truly important in life.  Hopefully it’ll do the same for you.

Big Rocks
“When things in your life seem almost to much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar…and the beer.”

A professor stood before his philosophy class and had some items in front of him.  When the class began, wordlessly, he picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls ( your big rocks, what you fundamentally believe). He then asked the students if the jar was full.  

They agreed that it was.

So the professor then picked up a box of pebbles and poured them into the jar.  He shook the jar lightly.  The pebbles rolled into the open areas between the golf balls.  He then asked the students again if the jar was full.  They agreed it was.

The professor next picked up a box of sand and poured it into the jar.  Of course, the sand filled up everything else.  He asked once more if the jar was full.  The students responded with a unanimous “yes.”

The professor then produced two cans of beer from under the table and poured the entire contents into the jar, effectively filling the empty space between the sand.  The students laughed.

“Now,” said the professor, as the laughter subsided, “I want you to recognize that this jar represents your life.  The golf balls are the important things–your family, your children, your health, your friends, …”The pebbles are the other things that matter like your job, your house, your car. The sand is everything else–the small stuff.

If you put the sand into the jar first,” he continued, “there is no room for the pebbles or the golf balls.  The same goes for life.  If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you.  Pay attention to the things that are critical to your happiness.  “Take care of the golf balls first, the things that really matter.  Set your priorities.  The rest is just pebbles and sand.”

One of the students raised her hand and inquired what the beer represented.

The professor smiled. “I’m glad you asked. It just goes to show you that no matter how full your life may seem, there’s always room for a couple of beers.” 

Feb

20

Functional Hockey Isometric Training

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Isometrics (producing muscular force without a change in total muscle length…think of pushing against a wall) are probably one of the most effective, and under-utilized forms of training.  Other than wall sits (which is a stupid exercise in my opinion), many hockey players never use isometric training at all.

I love isometrics.  

I think they’re great for:

  1. Building sport-specific work capacity.  
  2. Building strength in a specific range of motion (isometric strength transfers about +/- 10-15 degrees from the joint angle that the exercise is performed.  For example, holding a squat position with a 90 degree bend at the knee and hip would produce increases in muscular strength for knee and hip angles from about 75-105 degrees.) 
  3. Building MENTAL strength and toughness, as nothing slaps you in the face like pushing/pulling as hard as you can against something that won’t move.
  4. Altering the stimulus to your body during a periods of high frequency training or during a deload period.  Fatigue is contraction-type specific, meaning the mechanism of decreases in force production differs depending on whether the contraction is dynamic (concentric and eccentric), or static (isometric).  Because all these contractions are used in ice hockey (and in life for that matter), I think it’s important to improve the body’s capacity to handle these loads.

Last night I came across a great exercise from Cal Dietz, the University of Minnesota Hockey Strength Coach.  While, semantically, I may disagree with calling this a deadlift (which I think requires a greater loading of the posterior chain-e.g. glutes and hamstrings), I still think it’s a phenomenal exercise that all players would benefit from.  You could also perform several variations of this exercise, such as having the bar across the athletes shoulders (set between two sets of pins so that they can get under the bar, resting on the first set of pins, and push up against the second set of pins set a few inches higher).  

Another variation would be to perform a an overhead pressing movement against pins from the same position.  The great thing about this variation is that it’ll necessitate full body force transfer.  If you push harder with your upper body than your lower body, you’ll just sink.  Having said that, there’s no excuse (other than poor core stability and strength) for not being able to match overhead pressing force with leg drive force, even from this position.

Enjoy the video…

Feb

18

The Secret to Rapid Fat Loss

Filed Under Recipes | Leave a Comment

Despite my background and involvement in ice hockey, I get more questions on a daily basis about fat loss than any other topic.

Should I lift weights?

How much cardio should I do?

What supplements do you recommend?

How do you find time to prepare healthy meals all the time?

To which I respond:  Yes. 3-4 high intensity interval training sessions per week.  Hard work and dedication. Make time.

Usually not satisfied by this response, I usually get a continued stare.

“Cmon.  What should I REALLY do?”

So here it is, my ultimate secret revealed!

The truth is, I’ve been training like a dedicated athlete for years, and was never able to manipulate my body fat like I am now.  So what was it?  A change in my training? A change in my diet?  A change in supplementation?

The answer: All of the above, under the guidance of Dr. John Berardi.  No, I don’t work with him personally.  That’s not necessary.  He did such a good job with putting together the Precision Nutrition program that I’ve never had to.  I read through it once, and instantly understood why I hadn’t been able to drop body fat in the past and what I needed to do to lose body fat in the future.

Precision Nutrition

He also includes Gourmet Nutrition, a cook book with recipes of all kinds (appetizers, entrees, desserts, smoothies, etc.) with recommendations on when to consume each (anytime vs. post-workout).  As if that wasn’t enough, the program also comes with access to an online community, with a wealth of articles, answers to any question you could think up, recipes, and forums use as a support network.  I was baffled that so much came in one package, and frustrated I hadn’t come across it earlier.  I actually used a modified version of the “Get Shredded Diet” he provides at the Precision Nutrition website in my recent 6-week fat loss experiment.

I’ll admit, the preparation that goes into making sure you have a healthy option for every meal of the day can seem like a daunting task.  Dr. Berardi provides some helpful hints into how to save time though.  Just this week I noticed that I pulled into the Stop n Shop parking lot at 7:10pm.  By 9:00pm, I had completed preparing meals for the week (or at least the first half of the week.  We’ll have to see how hungry I get), as well as having cooked and eaten dinner (a 3-egg pepper, onion, and cheddar omelette), as well as cleaned all the dishes.  And because I had so much spare time on my hands, and because my digital camera doesn’t get a lot of use, a picture of my food preparation efforts stacked for your viewing convenience is shown below.

Food for the Week

Figure 1. Displayed food involves chopped onions and green peppers for easy omelette making, 4 heads of chopped broccoli, 3 sliced green peppers, 3 tubs of “Reese’s Cottage Cheese”, 6 pork chops (chopped into bite size pieces), 10 oz steamed spinach, 1 lb of cooked ground turkey, and conveniently bagged baby carrots.

As an aside, the cottage cheese containers are filled with what I call “Reese’s Cottage Cheese”, a trick I learned from Berardi on how to make foods I don’t like (Cottage Cheese) taste like foods I do like (Reese’s Cups).

The secret to having healthy choices for every meal?  Plan ahead, cook all at once, and store everything in tupperware.  With this set-up, I can heat up and eat a meal in less than 10 minutes.  I can eat the Reese’s Cottage Cheese with ZERO prep time.  And cooking all at once saves countless hours throughout the week.

Keep working hard…but plan smart too.

Feb

17

Improving Hip Range of Motion in Hockey Players

Filed Under Athletic Development, Hip/Lower Abdominal Injuries, Off-Ice Hockey Training | Leave a Comment

Back to cleaning up groin pain issues in your hockey players…

After improving soft-tissue quality through foam rolling, “lacrosse balling”, and manual therapy, the next step is to stretched the newly “released” muscles.  It’s particularly important to focus on the muscles surrounding the hip.

As a reminder, the side-to-side discrepancies in range of motion or strength are the greatest risk factors for injury.  In general, when your athletes have a side-to-side discrepancy, you’ll want to stretch the tight side and strengthen the “looser” side, but use your judgement here based on what you found from your previous analysis.

I’ve posted a few of these videos before, but it never hurts to see them again.  These are all mobilization videos, but almost all of these positions can be held as stretches.  Make sure you’re moving/stretching in all three planes (frontal, sagittal, and transverse), so you aren’t lengthening the same parts of the muscles every time you perform a stretch or mobilization.  This tri-planar movement idea was popularized by Gary Gray years ago during the Functional Training Frenzy, but has since been reinforced by Mike Boyle and Brijesh Patel.  They make a good point-if athletic movements involve movement in all three planes, so should your training.

On to the videos:

Lying Knee-to-Knee Mobilization (If athlete lacks internal rotation ROM)

Rectus Femoris Mobilization This is a good one if your athlete has tight hip flexors (All athletes have tight hip flexors)
You should also perform this without grabbing your back foot and with varying levels of internal and external rotation of the back leg.  In all cases, you’ll want to maintain some tension on your butt of the side of the back leg.  This will help keep your pelvis stable and core tight so you’re mobilizing your hip flexors instead of your low back.

Adductor Mobilization with External Rotation
Like hip flexor restrictions, almost all hockey players have very strong and tight adductors.  This is a great one to loosen up the adductors of the stretched leg, including the gracilis (which doesn’t get lengthened in stretches where the knee is bent) and the medial hamstrings.  It’s somewhat hard to see in the video, but basically all I’m doing is shifting my hips straight back, not allowing ANY movement of the lower back (neutral lumbar spine).  Stop when you feel your lower back rounding or when you reach the end of your range.

Wide Standing Hip Mobilization
It’s important to include standing mobilizations as well since the role of the nervous system changes when you move between lying, seated, kneeling, and standing positions.  Because most sports are played from an upright position, this is the most relevant environment for the nervous system to be trained in.  In a nutshell, it’s not enough to improve mobility in lying, kneeling, or seated positions.  This improves hip rotation ROM.

Diagonal Standing Hip Mobilization
Similar to the above mobilization in concept, this exercise adds a more hockey-specific hip position.  When you rotate away from your back leg, do so my contracting your glutes hard on the back leg.  Remember, everything should be actively pulling your body into these positions.  Nothing is passive or momentum-based at all.

In-Line Split Squat
This improves hip mobility in the frontal plane by taking both hips into relative adduction.  Line up both feet and drop your back knee straight down so that it falls in the same line as your feet.  Keep your hips and shoulders level and square to straight ahead as much as possible.  You can make this more challenging by adding a rotation over your front leg or a side bend to the side of your front leg in the bottom position.

Reverse Crossover Lunge
This is a great exercise I borrowed from Brijesh Patel.  This brings everything together, improving hip range of motion under the control of musculature that’s functional to athletic movement.  You can add a side bend or rotation to this as well, but most people find it difficult enough as is, at least in the beginning.

Try performing these exercises for 8 repetitions on each side in a circuit.  If you feel extra locked up or restricted during any exercise, or on one side of an exercise, repeat it for that side in that exercise only.  I’m guessing your hips will feel “freer” than you’re used to after you go through these.

Keep working hard.

Feb

15

Top 5 Reasons to Quit a Low-Calorie Diet

Filed Under Athletic Development, Fat Loss Training | 1 Comment

That’s it.  I quit!  After 6 weeks of low calorie eating, I’ve had enough.  A lot of people asked why I was on a low calorie diet to begin with.  I think it’s important to cycle calories, as well as macronutrient (carb, protein, fat) sources periodically.  In other words, if you usually eat a low calorie diet, cycle in periods of higher caloric intake.  If you usually eat a high calorie diet (me), cycle in periods of low caloric intake.  There are also additional health benefits to dropping body fat, notably that toxins are stored in fat tissue, so shedding some fat periodically will help release some of these toxins and clear them from your body.  

Those are the reasons I usually gave people, but to be honest, that had nothing to do with why I went on a the diet.  The real reason: It sucked.  It was hard.  With my hockey career officially over, opportunities to really challenge myself physically and mentally are somewhat limited.  Going on a very strict, severely limiting diet was one way to see if I still had it, to test my mettle.  Overall, I’m happy with how I was able to stick through it.  

                Before (180.5 lbs)                                                                                     After (166.0 lbs)
           1/6/09: Front-Close                    2/14/09: Front

 

 

 

 

 

 

 

 

So why give up after 6 weeks?  My original thought was to try this out for 6-10 weeks, so I’m not really bailing out early.  Having said that, I have 5 great reasons to start eating a more “normal” diet (more calories and slightly more carbs):

5) No matter how lean I get, my skin will still be impressively pale, verging on translucent, and dangerous for other people to look at.  

4) I miss smoothies and ketchup.  I put ketchup on everything.  So should you.  But when you’re only afforded 50 g of carbs per day, you can’t use them haphazardly.  No ketchup for the last 6 weeks.  It’s been rough.  On the same note, I usually throw back two smoothies a day.  I showed my friend Mike how I make them.  After his mockery (apparently smoothies aren’t a manly meal choice), he agreed they were delicious and began making his own…with a modified recipe.  The “recipe” looks something like:

  • 16 oz 1% Milk
  • 6 Tablespoons Teddy’s All Natural Peanut Butter
  • 2 Bananas
  • 2 Cups Frozen Mixed Berries
  • 3 Scoops Chocolate Muscle Milk
  • 10 g SAN BCAAs
  • 5 g SAN Creatine
  • A rack of lamb

What does this have to do with my diet?  Mike managed to take my entire day’s worth of calories, and blend them into one delicious smoothie.  Diet out.  Smoothies in.    

3) I’m too performance-oriented to several restrict my calories.  Despite an intelligent supplement menu throughout my low calorie eating, my training has still taken a pretty big hit.  I haven’t lost too much strength, considering the amount of weight I lost, but I haven’t gained any either.  A little more carbohydrates (more than the 50g/day I’ve been eating) and a few hundred more calories/day will go a long way in helping me get back on track in improving my strength and speed, while maintaing my body weight.  I also want to add more conditioning into my training.  More conditioning equates to more fat burning and more calorie burning.  In a nutshell, I can eat a lot more calories and not gain any fat if I offset it when an intelligent conditioning program. My new motto: Smaller, stronger, faster.

2) Undersupplying your mind and body with energy isn’t really conducive to training hard, running a business, coaching a hockey team, training clients, reading and analyzing research, writing articles, taking graduate classes, and teaching undergraduate classes.

And finally….

1) My lovely girlfriend saw me at 166 lbs and told me I look like a “scrawny little bitch”.  Ha!  I have to admit, as much as I don’t typically care about what other people think about how I look (I’d be more offended if someone called me weak than if someone called me fat), I found it hilariously ironic that I lost body fat and she, of all people, made fun of me.  For some reason I thought leaner was better in the female eye.  6 weeks of low calorie dieting taught me two important lessons: (1) I love food too much to do something like this consistently (although I did gain a whole new respect for bodybuilders that do this sort of thing on a fairly regular basis to prepare for competitions); and (2) I still know nothing about women.

Back to hockey content tomorrow…

 

Feb

14

Fat Loss Training…The End!

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This was the last week of my 6-week fat loss experiment.  My training won’t significantly change, but my diet will.  More on this in the days to come.  Training results for the last week are posted below.  

Valentine’s Day Words of Wisdom

George Costanza once said, “If you can’t say anything bad about a relationship, you shouldn’t say anything at all.”

Happy Valentine’s Day to all of you in relationships.

For the rest of you, nothing says “People in happy relationships make me sick” like heavy deadlifting.

Feb 8, 2009: Weigh-In 168.5 (Water Loading Begins!)
A1) Back Squat: 135 x 5; 225 x 3; 315 x 4; 335 x 2 sets of 4; 335 x 3; 315 x 4
A2) Bird Dog Hold: 3 x 15s each
B1) Stiff-Legged Deadlift: 225 x 4; 295 x 4 sets of 6
B2) Front Plank March: 4 x 20s
C1) 1-Leg Squat:3s Negative: 3 x 6 each 
C2) Glute Ham Raise: 3 x 12
CON) Overhead Side-Side MB Floor Slams 10lb Ball, 8 x 6 slams each side (12 total per set); 30s rest between each set

Feb 10, 2009: Weigh-In: 167
A1) Standing Shoulder Press: 95 x 4; 135 x 6 sets of 3
A2) Scap Wall Slides (Back to Wall): 4 x 8
B1) Weighted Chin-Up: BW x 5; BW+45 x 3; BW+55 x 3; BW+65 x 3 BW+55 x  2 sets of 3
B2) DB Triceps Extension Ecc-to-Close Grip Con: 2 x 45DB x 5 sets of 6
C1) 1/2 Kneeling Chop: To Right Only; 50 lbs x 3 x 8
C2) Face Pull w/ External Rotation: 110 x 3 x 12

Feb 12, 2009
A1) Front Squat: 135 x 5; 225 x 3; 185 x 3 sets of 8
A2) Side Plank w/ Abduction Hold: 3 x 15s each
B1) DB Back Leg Raised Split Squat: 2 x 70DB; 4 x 4
B2) 1-Arm DB 1-Leg SLDL: 1 x 40 DB; 4 x 6 each
B3) Bar Rollout: 4 x 10
B4) Stability Ball Hamstring Curl: 4 x 12

Feb 13, 2009: 7am Lift!
A1) Bench Press: 135 x 6; 225 x 2 sets of 6; 225 x 5; 205 x 6
A2) I, Y, T Holds: 1 x 30s each
B1) 1-Arm DB Row: 85 DB; 3 x 8 each
B2) Standing Cable Chop: To Right Only; 50 lbs x 3 x 10
B3) 1-Arm DB Push Press: 50 DB; 3 x 8 each
B4) DB Hang Clean-to-Curl Eccentric: 2 x 45DB; 3 x 6
B5) Bird Dog: 3 x 10 each
CON) 10 x 10 Medicine Ball Overhead Floor Slams; 8lb Med Ball; 30s rest between sets

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