We have four GHDs at the box for a reason. The GHD enable one of the top accessory movements that we want you to sprinkle in to your training OUTSIDE of class before incorporating it into high intensity workouts.
The GHD develops midline stability as well as awareness of movement and knowing how to properly stack your spine and brace. The exercises most commonly done on the GHD are hip extensions and GHD sit-up.
As a starting point, athletes should be able to perform 25 ABMSU unbroken, then 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row. We encourage you to start incorporating these movements and developing integrity. As a gauge, it takes 1-3 minutes to perform 25 of these repetitions – so if you show up early, or have a few minutes after, grab a coach and ask them to walk you through the movements.
During classes, and if and when we see GHD sit ups, we want those who have trained efficiency to use the GHDs. That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up or V-up. We don’t recommend you try to sneak around this requirement, it is truly for your own safety and to respect intensity of the workouts or if it is just accessory work. And the coaches know – we have a 6th sense for that kind of stuff.
Check out this video below as Seminar staff walks through hip extensions
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