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After riding my bike to work 2x last week my hip is bit tight.  I had surgery about 1.5 years ago now and have be consistent to keep moving and stay strong.  New or revisited movements can irritate it.  What do I do to counteract this?

Well my warm up is slightly longer than my workout and I use training ladders to get stronger in a short amount of time. I make sure I’m not doing too much volume and concentrate very hard on each lift trying to flex and connect with every muscle.  Example of a ladder– 5 reps, rest, 4 reps, rest, 3 reps, rest, 2 reps, rest, 1 rep  done.  This method works for any level, any exercise.  Let’s put this in the context of an exercise a new mom would use.  The reverse band fly for upper back

NEW MOM LADDER-sleepless nights still

5 reverse band flies, rest, 4 reverse band flies, rest, 3 reverse band flies, rest, 2 reverse band flies, rest 1 reverse band fly

BabyBump Mom Fitness 183FIT MOM LADDER– sleeping and getting back in shape

5 goblet squats, rest, 5 goblet squats, rest, 3 goblet squats, rest, 2 goblet squats, rest, 1 goblet squat

Go to your weakest point and use this method to get stronger and connect with your muscles before going for volume of reps.

 

1 Response to Training Ladders

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Kate B

May 13th, 2013 at 4:04 pm

This works very well. I do something very similar (pretty much sounds the same) called in-workout pyramid.

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