Began implementing these as the second to last exercise in Ken Hutchins pre-exhaustion sequence for the glutes about 6 weeks ago. In over 40 years of training I have never experienced such intense contractions, pump and subsequent fullness in my hips. Not from squats, leg presses, hip extensions, hill running, 400 meter sprints, nothing. If you’re not familiar with the exercise, all that’s required is a leg extension machine with a seat belt. Sit back in the machine with your lower legs relaxed on the FRONT of the shin pad, tighten the belt, and apply force gradually and simultaneously in three directions: down through the seat edge, up through the seat belt, and back through the back pad. Increase the force up to approximately half strength and maintain for 30 seconds, then increase the force to around (an estimated) 75 percent of maximum force for 30 seconds, then increase force to maximum effort for 30 seconds. Move immediately to slow dynamic leg presses. Hutchins recommends performing a total of 3 exercise preceding leg press and in this order:
TSC hip adduction
TSC hip abduction
TSC hip extension
leg press
I have been surprised how simple and effective this scheme is and how no one came up with this before (?).
In the Super Slow TUEP, a section “The Ultimate Fanny Blaster,” detailed a butt routine mainly for women.
Nautilus lower back machine
Nautilus abduction machine
Leg press
Hutchins reported that this pre-exhaustion sortie left the sensation for women as to have a wooden stake drove through each butt cheek, leaving sitting down very uncomfortable for the next few days.
Yep. I used this pre exhaust sequence, but on a Cybex Low Back (trunk extension protocol) and a Cybex Hip Abduction machine for several years until the gym I was training at got rid of those pieces. While the sensation was definitely felt, it was nothing compared to the Abduction/TSC hip extension combo. Interestingly, the sensation isn’t felt until a few reps into leg press. I believe I could have gotten much better results with the Cybex LB had I restricted motion to the top, most contracted 1/4 ROM, just bowing the pelvis against the belt for reps or performing TSC in the most contracted position. Be
I tried the timed static hip flexion on my Nautilus next generation . I struggled with this exercise, as I would not do this routinely.
A modern BIG protocol would target the hips. Dr. Darden seldom emphasized the glutes.
I like the idea of statics at. the end of the range of motion in the Nautilus lower back.
I use a yogi block for static hip adduction, and a strap for static hip abduction
This reminds me of a tip I saw a loooong while back from Jim Wendler (when EliteFTS had the Q&A write-in section).
Simple and surprisingly effective: Holding the top of a hyperextension for time (better with the standard hyper vs the 45 degree). So, instead of knocking out reps, just hold a straight line from neck to heels for a few sets of a minute or longer. Adding resistance when that timeframe isn’t challenging.
Pretty sure it was originally suggested as a deadlift accessory, but I like it for general core strength/low back health.
I use my Nautilus lower back the same way at times. I use full range Statics while maintaining proper curvature in the lower spine, which seem to work well. Easy to breath and the lower back can really take a beating. This area of the body is practically immune to the pain of fatigue! It is also easy to pin extra weight on the weight stack on this Nautilus machine. I use a heavy duty tactical belt for hip abduction.
