\n<\/span><\/p>\n

\n<\/span><\/p>\n

My Training<\/b><\/span><\/span><\/p>\n

***On many of these movements on the last rep of each set we go into a slow 3-4 phase eccentric where we come to a stopping point on the eccentric and then aim to again drive and contract the weight. This is done a 3\/4 of a rep on the eccentric, half way through the ROM and coming almost all the way down and again trying to drive the weight.\u00a0<\/b><\/span><\/p>\n

Exercise 1: Incline Standing Cable Fly\u00a0<\/b><\/span><\/span><\/p>\n

Keeping an incline emphasis on these, while leaning forward slightly keep your elbows up high like you are doing an incline fly
\n4-5 Working sets\u00a0<\/span><\/p>\n

Exercise 2: Incline Hammer Press\u00a0<\/b><\/span><\/span><\/p>\n

First two sets are heavy straight sets with a pause at peak contraction
\n<\/span>Then we backed off the weight and added bands and now did a 3 phase movement.
\n<\/span>Sets 3-5 as follows\u00a0<\/span><\/p>\n

7 Top half contraction reps
\n<\/span>7 Full range of motion reps
\n<\/span>Finishing up with getting as many bottom half reps as possible out of the stretched position.
\n<\/span>3 sets<\/p>\n

Exercise 3:\u00a0<\/b><\/span><\/span><\/p>\n

Using a incline\u00a0flex press we did a two\u00a0phase fly\u00a0movement with a neutral grip having our palms on the frame rather than the handle’s.<\/p>\n

The first phase was with our scapula up high on the bench, butt off the bench\u00a0to mimic a range of motion very similar to that of a reverse bench press pressing from below the chest to upper chest.<\/p>\n

The second phase of motion was sitting on the bench as the machine is intended for an incline fly angle throughout.\u00a0<\/span><\/p>\n

4 sets\u00a0<\/span><\/p>\n

Exercise 4:\u00a0<\/b><\/span><\/span><\/p>\n

Banded 45 degree dips. Here we wrapped a band around the base of the dip machine then the other end of the band around our neck. These were straight\u00a0sets taken to failure.\u00a0<\/span><\/p>\n

***Loaded DC stretches to finish.\u00a0<\/span><\/h6>\n","protected":false},"excerpt":{"rendered":"

We had a really great training session yesterday with hamstrings, I would say one of the most effective of this prep for legs everything seemed to just click really well. <\/p>\n","protected":false},"author":2,"featured_media":473,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,1,58],"tags":[23,69,70,55,36],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/468"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=468"}],"version-history":[{"count":15,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/468\/revisions"}],"predecessor-version":[{"id":776,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/468\/revisions\/776"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/473"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}