OSC Question: Exercise Descriptions

[WorkinOnIt]

I'm about to start OSC but there are several exercises that i can't find descriptions for.

Can anyone help with describing or providing links for:
Hand walkout
DB dorsiflexion
Split Squat (is this the same as the Bulgarian Split Squat?)
Zercher squat
Decline DB pullover
Waterbury walk
Squat thrust
1-leg DB deadlift
Side deadlift

I'm trying not to feel too stupid about not knowing about (so many of) these. Any help would be appreciated.

Also has anyone done OSC? If so what did you think of it?

Thanks again.

[JoshDunn]

My basic descriptions:
Hand Walkout
-start standing upright
-bend down and place your hands flat on the ground in front of you
-walk your hands away from your body
-this is simplier to a ab wheel from standing or barbell rollout

DB Dorsiflexion:
-calf raise is called plantarflexion
-dorsiflexion is the oposite movement
-instead of pointing your toes, your bring your toes pointing towards your head
-stick a db between your feet and point them towards your head

Split squat is a static lunge.
-start standing up
-step out of one leg
-lunge
-finish all reps on that leg before swapping over

zercher squat
-similer to a front squat however you rest the bars on your elbows not shoulders
-start with a light weight, very weird movement

decline DB pullover
-find a decline bench or put a box under a flat bench to make it angled
-grab a dumbbell with 2 hands and lie down
-with straight arms lower the weight behind your head
-another exercise you need to start with a light weight as it can take some getting used to

waterbury walk
-search t-nation for a better description
-start with a bar on the ground in front of a powerrack
-dead lift the bar up
-take a few steps forward with the bar
-then rest the weight down on the pins of the powerrack
-lift it again and take a few steps back to your starting point
-put the weight down
-thats one rep
-insane i know

Squat thrust
-not sure if this is what chad wants but this is what i think of
-holding a bb or db at shoulder height
-squat down and then back up
-after the squat do a shoulder press
-then squat again etc

1-leg dead
-another good one to search t-nation for
-stand on one leg with the other bent behind you at approx 90degree
-squat down on the leg you are standing on until your knee for the free leg touches the ground
-squat back up

side dead
-this is a one hand deadlift with the bb/db starting on one side of your body
-bend down grab it and deadlift it up
-keep your torso upright and don't bend to the side you are picking up from


They are basically how'd i try to explain them to someone. At some point or another they all would have shown up on www.t-nation.com

Hope that helped and didn't confuse too much.

[JoshDunn]

check out the workout article here
http://www.t-nation.com/readTopic.do?id=459262

[WorkinOnIt]

Josh:
Thanks very much for the detailed response!

I did search T-Nation, it was interesting to see people's differing opinions on how to perform some of these exercises.

For insstance, with the split squat, some described it as a static lunge, others seemed to think it was done like the Bulgarian squat with one leg on a bench.

I guess i shouldn't over think it and just pick one variation and stick with it.

thanks again for your help with this!