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kona_expat · 09-13-2006, 08:47 AM

I'm posting this again by popular request.

Let me know if there are any problems with the attachments.

I edited the post because the attachment has disappeared.

beads1985 · 09-13-2006, 09:14 AM

There is no way you are going to be 50!!

Great routine!
I am going to start this soon to go thru the winter.

dr_rios_ec · 09-13-2006, 09:34 AM

Awesome work Kona....!
IÂ´ve been using your routine and it really works...
Thanks!

Tikal Dog · 09-13-2006, 10:11 AM

Already experienced your routine in the past Kona and I can tell everyone how great it is!

djrez4 · 09-13-2006, 12:23 PM

Do you hold on to something when you do the hip thrust on the dirty 30? I guess I'm not understanding how you can stay on your feet while doing the second and third motions...

kona_expat · 09-13-2006, 01:16 PM

No you don't hold onto anything. The key is that your heels are raised up on a platform and your toes are on the ground (I use a ream of paper under each foot). You will have to engage your core stabilizer muscles in order to do these exercises or you are right, you will fall over. I just let my arms hang at my sides. That's what's neat about this exercise--it's a combination of balance, stabilization, psoas strength, quad strength. Once you get good at it, the next "level" is to close your eyes. You want your platform next to a wall in case you fall over backwards, but you should be able to do the movements without leaning on anything.

I didn't say this was easy stuff

Triguy98 · 09-13-2006, 01:30 PM

I can't see a pic

Thanks for the repost, I lost your files in a computer crash not too long ago, so these are handy!

09-13-2006, 09:14 AM	#2
beads1985 HyperActive Trifueler Skill Level: IM FL, ChesapeakMan finisher, AGWK Primary Distance: Ironman Endurance Level: 6,5,6 Join Date: Mar 2004 Location: Madison, NJ(Northwest New Jersey) Posts: 3,722	There is no way you are going to be 50!! Great routine! I am going to start this soon to go thru the winter. __________________ Scott "Nothing to it, but to do it" -More bike BEFORE race day, less time on it race day -Never underestimate the power and deviousness of crazy people http://beads1985.trifuel.net/

09-13-2006, 09:34 AM	#3
dr_rios_ec Trifuel Regular Skill Level: Beginner Primary Distance: Sprint Endurance Level: 6,7,7 Metro: Houston Join Date: Sep 2005 Location: Quito-Ecuador Posts: 770	Awesome work Kona....! IÂ´ve been using your routine and it really works... Thanks! __________________ -Santiago "Man!! Defeat is worse than dying, cause¬¥you have to live with it" -My Dad "It ain¬¥t about how hard you can hit...it is how hard you can get hit and keep moving forward"-Rocky Balboa

09-13-2006, 10:11 AM	#4
Tikal Dog HyperActive Trifueler Skill Level: Intermediate Primary Distance: Half Ironman Endurance Level: 4,8,6 Join Date: Feb 2005 Location: Guatemala Posts: 1,036	Already experienced your routine in the past Kona and I can tell everyone how great it is! __________________ Tikal Dog

09-13-2006, 12:23 PM	#5
djrez4 Trifuel Regular Skill Level: Lover...Yeah, baby! Primary Distance: Ironman Endurance Level: 5,7,4 Join Date: Jul 2006 Location: Denver Posts: 304	Do you hold on to something when you do the hip thrust on the dirty 30? I guess I'm not understanding how you can stay on your feet while doing the second and third motions... __________________ -Dave .:My TriBlog:. Dungeonmasters don't have levels, dork!

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09-13-2006, 01:16 PM	#6
kona_expat Trifuel Regular Skill Level: Advanced Primary Distance: Ironman Endurance Level: 8,9,8 Metro: Chicago Join Date: Nov 2004 Location: Downers Grove, IL Posts: 462	No you don't hold onto anything. The key is that your heels are raised up on a platform and your toes are on the ground (I use a ream of paper under each foot). You will have to engage your core stabilizer muscles in order to do these exercises or you are right, you will fall over. I just let my arms hang at my sides. That's what's neat about this exercise--it's a combination of balance, stabilization, psoas strength, quad strength. Once you get good at it, the next "level" is to close your eyes. You want your platform next to a wall in case you fall over backwards, but you should be able to do the movements without leaning on anything. I didn't say this was easy stuff

09-13-2006, 01:30 PM	#7
Triguy98 HyperActive Trifueler Skill Level: Int. Primary Distance: Half Ironman Endurance Level: 6,7,9 Join Date: Apr 2005 Location: Tampa Posts: 2,146	I can't see a pic Thanks for the repost, I lost your files in a computer crash not too long ago, so these are handy!

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