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Old 07-15-2005, 07:43 AM   #1 (permalink)
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I really don't have a clue how to put those together [img]smile.gif[/img] can you guys help me a bit?
my weakpoints were :
pencil test R1/L1
foot placement R1/L1
Overhead squt between 0 and 1 (so let's take 1)
unilateral squat and reach R1/L1
I had a 0 with the other tests
thx
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Old 07-15-2005, 12:27 PM   #2 (permalink)
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The chapter on how to set up the corrective phase was really confusing. I had scores similar to yours, and I just chose the first example program that Mike Mejia listed (for the guy with a few imbalances). I changed it around a bit to fit my needs, but it was mostly the same. I don't have the book handy now, but you would probably want to do something for your back (probably reverse flyes and elbow out bent rows). You might also want to do cuban presses for your rotators. I would also focus on some hamstring stuff (pull throughs, swiss ball leg curls). Finally, both the unilateral deadlifts and squats are great. You can then throw in a few situps and airplanes, and you should be set. You can also do bench press, but make sure you have twice as many sets for upper back as you do for chest. I did two or three sets of 8-10 reps of each exercise, and just divided everything into two workouts. Hope this helps.
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Old 07-16-2005, 08:12 AM   #3 (permalink)
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what do they mean with tight hip flexors? that you're hip dominant?
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Old 07-16-2005, 10:03 AM   #4 (permalink)
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I don't think it means that you are necessarily hip dominant, just that your flexors are tight. In fact, I think that I am quad dominant with tight hip flexors. If you were able to do the situp test keeping your fingers moving along the ground and with your feet not leaving the ground, your hip flexors are probably not tight. When I first did the test, I couldn't even get myself up once. After some major hip flexor stretching, I can do about 15 without my feet coming off the ground.
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Old 07-17-2005, 07:42 AM   #5 (permalink)
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okay, how does this look?

Workout A:
reverse pushups 3x8
Side lying external rotation 3x10
unilateral squat 3x10
unilateral deadlift 3x10
Cable pull through 3x8
unachored situps 2x10
planks 2x 1min

Workout B:
Cuban press 3x10
reverse flys 3x10
dips 3x8
Unilateral romanian deadlift 3x10
Low cable abduction 3x10
russian twist 2x10
airplanes 2x10

Don't know which stretches I should do yet
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Old 07-17-2005, 11:43 AM   #6 (permalink)
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Picking out stretches has been the hardest thing. It doesn't look like the book gives real clear guidance.

I'm sure there are more efficient ways of doing things but I picked out a couple of dynamic stretches per issue and what I am going to be doing that day.

On off days I try to focus on the static ones.
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