Lou, another Book of Muscle WO question

[beLean]

Lou,
I was browsing the MH forum and found a thread in which you recommended using bridging exercise as substitution for leg curl. MH BOM thread This is what I am look for since I will be in stage 2 next week and I work out at home w/o leg extenstion/curl machine. Howerver in the thread you did mention how long each rep should hold, can you please again shred some more light on this?
Thanks a million!

[Lou Schuler]

Ian calls for a 3-1-1 tempo, meaning you would lower the weight for three seconds, pause for a second, then lift for a second.

I'd reverse that to get all the bennies from the supine hip-thigh extension (one of the fancy names for the bridging exercise). Pause three seconds with your glutes and hams fully contracted.

[beLean]

Thanks Lou for the quick reply!!!