3 rounds for time of:
800-meter run
30 GHD hip and back extensions
Post time to comments.
Stimulus and Strategy:
In today’s workout, we lengthen out the time domain and focus on kinesthetic awareness. The glute-ham developer (GHD) is a powerful piece of equipment that can help you develop midline stabilization and an understanding of where your body is in space. Choose a variation of the GHD movement that allows you to stay in control and work through quality reps. Push the pace on the runs as you are able.
Scaling:
Reduce the reps of the GHD hip and back extensions. Reduce the distance of the run.
To reduce the complexity of the GHD hip and back extensions, perform back extensions or hip extensions.
In case of injury or limitation, for the GHD hip and back extensions, perform good mornings or unloaded Jefferson curls. For the run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.
Intermediate option:
3 rounds for time of:
800-meter run
20 GHD back extensions
Beginner option:
3 rounds for time of:
400-meter run
15 GHD hip extensions
Coaching cues:
Take your time on the hip and back extensions. Focus on moving each body part independently of the other. Initiate the movement with trunk flexion, followed by flexing at the hip, and then reclaiming trunk extension in the bottom position. In the lifting phase, the trunk moves back into flexion as the hips extend, and the movement finishes with the trunk extended and parallel to the floor. Watch the movement demonstration carefully to get the best understanding of this movement.
Resources:
Running | Position Drill
The GHD Hip and Back Extension
The GHD Back Extension
The GHD Hip Extension
The GHD Hip, Back, and Hip and Back Extensions
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