exercise replacement?

[David1991]

ome of the exercises i cant do in my gym so tell me if u can think of a good replacement for them

supine hip extension
supine hip extension with leg curl

actually i think thats it for now lol. they seem way to easy first of all and idk how i would safetly add weight for those, and also they look pretyt damn weird for a guy to be doing too.

[Lost Dog]

Originally Posted by David1991

ome of the exercises i cant do in my gym so tell me if u can think of a good replacement for them

supine hip extension
supine hip extension with leg curl

actually i think thats it for now lol. they seem way to easy first of all and idk how i would safetly add weight for those, and also they look pretyt damn weird for a guy to be doing too.

I'm confused. You said you can't do them, then ask about adding weight to them.

You can add weight by holding a plate against your lap.

[David1991]

Originally Posted by Lost Dog

I'm confused. You said you can't do them, then ask about adding weight to them.

You can add weight by holding a plate against your lap.

well ur hands are supposed to be on the side aren't they?

anyway what would be a good replacement? i need one soon since im doing the workout tomorrow

[David1991]

also it says "3 a week for 6 weeks" for FL-1 and 2. but if u did it 3 times a week that would only last u 4 weeks. so are u just supposed to go through the workouts a 3rd time?

[Cynic]

I'd like you to respond to LD's first comment.

You say you can't do them, but also say they seem too easy and also ask how to add weight.

In short, it sounds like you have the facilities to do them. So why not do them?

[David1991]

to be honest, it looks pretty embarassing. i think i could substitute in back ext. they are in the same category and are similar

[Lisa~]

The movement targets your glutes and, when the curl is added, your hamstrings. It's a very focused movement that will improve your squat and deadlift by teaching you how to use your glutes more effectively. They can be done without the ball, with your feet on a bench or other support. But the ball is a very effective way to do this movement because if you don't contract your glutes evenly, the ball will roll to the side. This movement will reveal side-to-side imbalances in the glutes. I encourage you to find a corner where nobody can see you and do them anyway. I use this movement with many of my beginner clients--male and female.

[David1991]

yea i know what they're for, but i know a few pretty big guys at the gym and it would be embarassing. that probably sounds pretty immature but what can i say lol. im pretty sure back extensions would be a good replacement, idk if i should add weight though since he didnt plan on people adding weight for the supine hip extension

[OldGuy]

Back extensions would not be a good replacement. Man up and do the exercise.

Want to add "weight"? Do them single legged.

[Hunter]

Originally Posted by OldGuy

Want to add "weight"? Do them single legged.

And instead of your arms out to the side, cross them over your chest.

[David1991]

why would back extensions not be good?

[Lost Dog]

You're looking for hip and leg. You're substituting the back.

Any suggestion that's given is going to look like you're humping something. The air, a bench, a barbell, the air in the middle of a cable stack, etc.

The "w/leg curl" version doesn't look like you're humping much. With this one, is it the swiss ball that's the issue?

If these are your concerns, then you might consider doing them at home after your regular workout.

[David1991]

well the back extension is the exercise right after it and they're both similar and in the "deadlift" section

if i did it at home wouldnt that defeat part of the purpose? im also not sure if i would have time

[OldGuy]

Notice the difference.

[Lost Dog]

Originally Posted by David1991

if i did it at home wouldnt that defeat part of the purpose? im also not sure if i would have time

The purpose is to train that movement and strengthen those muscles. It doesn't matter where you do them.

It should take the same amount of time at home as at the gym, just make sure not to substitute something else for them at the gym. You gym time will be shorter and your home workout will be brief. You can do them watching tv.

[feralBoy]

Just do them at the gym. they don't look that bad, and to be honest, nobody really cares what anyone else is doing at the gym. Everyone is in there own world.

I did FL1 and FL2 with my friend, and imagine how weird it looked for 2 guys to be doing choreographed air-humping. If it really bothers you that bad, do as lost dog said, and do the ones with the leg curl. They don't look nearly as bad.

[David1991]

Originally Posted by feralBoy

Just do them at the gym. they don't look that bad, and to be honest, nobody really cares what anyone else is doing at the gym. Everyone is in there own world.

I did FL1 and FL2 with my friend, and imagine how weird it looked for 2 guys to be doing choreographed air-humping. If it really bothers you that bad, do as lost dog said, and do the ones with the leg curl. They don't look nearly as bad.

did u add weight for them?

and how did the fat loss routines work? roughly how much fat in how many weeks did u lose?

[feralBoy]

Originally Posted by David1991

did u add weight for them?

and how did the fat loss routines work? roughly how much fat in how many weeks did u lose?

I didn't add weight. The leg curl is hard. And you can make it harder by moving your hands closer to your body. Ultimately, if you get your hands to your chest you will have the ability to add weight, by putting weight across your chest. Easier said then done, so, I never got there. Try them without weight. They are no joke. You will definitely feel it in your hamstrings and calves.

As far as fatloss. I am a pretty small guy. 5'5" on a good day, and I started the program at 142ish. I did break-in, FL1, and FL2 (that's 3 months). I'm down to a steady 136. So, bare minimum, I lost 6lbs of fat. I would definitely say more, because I added some noticeable muscle. I made some pretty solid strength gains too. Fat loss has alot to do with diet though. The better your diet, the more you'll lose.

The routines are HARD. Especially if you push yourself. FL2, workout B, with 30 seconds rest, wipes out pieces of your soul.

All, in all, it's a really good program, but it's a long term thing so you have to stick with it, and push yourself in the gym, all the time. If you do, you will be happy with the results, and you'll actually learn to love the program, as masochistic as that seems.

[David1991]

yea i did FL-1B today and damn i cant believe how hard it was. i was surprised cause im not new to weightlifting and ive done some pretty damn intense workouts but this one just got me lol