Day 20 of the 200 Reps Challenge
25 Stiff-Legged Deadlifts (targets glutes and hamstrings)
25-second-hold of the Plank (targets core)
Perform this set eight times for a total of 200 Stiff-Legged Deadlifts and 200 seconds worth of Planks!
Optional: Perform the deadlifts in sets, but perform the plank all at once (or for longer periods of time than for just 25 seconds).
For the Stiff-Legged Deadlifts:
1. Stand straight with your feet hip width apart, a dumbbell in each hand in front of you (arms straight so that the dumbbells are resting on your thighs), with your palms facing your body.
2. Slowly bend forward at the hips, keeping your knees straight so that you feel the stretch in your legs. The dumbbells should go as far as about to your ankles. Reverse the position, feeling it in your legs and your engaged core. This is one rep.
TIP: Look up the entire time rather than looking down at the ground, and ensure that your back does not sag or arch as your bend forward.
For the Planks:
1. Lie down on your front on a mat.
2. Raise yourself up onto your toes and hands (keeping your arms fully extended) and hold this position (static hold). Keep your back straight the entire time and your abs fully engaged.
TIP: If you keep your arms straight, rather than with your forearms on the floor, this will give you more of a full-body workout. You should also feel this in your arms.
I love the planks, but I haven’t done them with my arms fully extended in a while. I need to move back to that.
Hmmm, I haven’t heard of this stiff-legged deadlift, and I’m not sure I understand it now. But I’ll give it a whirl. 🙂
Love the plank. One of my favorite things to do (oddly enough) is a “moving plank.” There may be another name for it, I don’t know. Anyway, you move from modified plank (elbows on the ground) up to a full plank, then side planks each side, then right-leg up, then down, repeating with the left leg, and finally back down to the modified plank. If any of that makes sense. I generally count to ten for each position. It’s not always graceful, but that’s part of what makes it fun. 🙂
Dang, I really should be doing deadlifts, both stiff-leg and the other kind, but something about them intimidates me. Feel like i’d either have to use sissy light weights and not do myself much good, or get a trainer to show me in person so I don’t mess up my back.
Good luck with the 200 challenge!
Steve- I hadn’t ever done them with my arms extended, but I recently came across this idea and it such an excellent way of increasing the difficulty!
Cammy- If you need more instruction, let me know and I’ll do my best to explain the movement a bit better! And I know exactly what you mean for the moving plank- it’s a fantastic exercise!
Crabby- I definitely have been using “sissy light weights” for this challenge, hehe. My excuse is that 200 reps is way too many to use heavy weights for 😀
Hope you and yours have a wonderful holiday season and amazing 2010!
peace,
Mike
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