DAILY LOG: April 3. O'Neal to Jana O'Neal. Benjamin C. Stevens to Brian Wright. Patricia Blackford to Chris Sams. Garrett Barnett to Barnett Family Revocable. Michele Mc. Carthy to Barnett Family Revocable Trust. Nellie Jean Davis to Nellie Jean Davis. Chad S. Hendricks to Samuel Burge. Health 17 Things You Should Know Before Trying To Get A Bigger Butt Everything you need to know about enlarging that wagon you're draggin'. Get ready to blast your backside with this butt-burning move from Bret Contreras, MA, CSCS, and author of Advanced Techniques in Glutei Maximi Strengthening. Felonies. Wendy Lanea Smith - obtain or attempt to obtain controlled substances by forgery or fraud, obtaining controlled substance by forgery or fraud. Karin Michelle Jones - possession of a controlled and dangerous substance. August Jenea Ghunaim - DUI drugs, driving under suspension, no seat belt. Kelly Jean Bailey - possession of a controlled and dangerous substance. Curtis Grayson - possession of a controlled and dangerous substance, unlawful possession of drug paraphernalia. Dustin Donval Gifford - falsely personating another to create liability, unlawful possession of a controlled and dangerous substance, unlawful possession of drug paraphernalia, no driver's license. Misdemeanors. Michael David Calico - obtaining cash or merchandise by bogus check or false pretense. Cherry Holcomb Sequichie - obtaining cash or merchandise by bogus check or false pretense. Steven Stross Springwater - obstructing an officer. Civils. Specialized Loan Servicing v. Long et al - foreclosure. Bank 2 v. Wright et al - foreclosure. In re: The name of: et al. Small Claims. Western Finance v. Hector Cantu. World Acceptance Corp. Darryle Trammell. World Acceptance Corp. Cedric Johnson. World Acceptance Corp. Since 1995 I've read almost every study, article, and book ever written on the glutes. I've also developed several new glute exercises, which are more effective than.Elias Contreras. Protective Orders. Stacy Fry v. Preston Foreman. Everrett Spencer Huffman v. Janita Le. Jean Huffman. Ashley Renee Hodge v. Danny Joe Hodge Jr. Divorces. Kristan Lesliemae Addy v. Tyler Dylan Addy. Marriages. Gary Austin Bull, 2. Fort Gibson, and Cheyanne Marie Olson, 2. Fort Gibson. Brody Allen Dollarhide, 1. Rose, and Christa Marie Ellison, 1. Rose. Wiley Denton Wright, 2. The new cafetorium at Cherokee is being paid for by bond issue money and not state aid, according to Lisa Presley, TPS superintendent. For rapid fat loss without losing muscle, this carb cycling calculator designs a custom weekly meal plan based on your precise metabolic rate. Tahlequah, and Tracy Jones Doublehead, 2. Tahlequah. Brett Deon Gregoire, 2. Tahlequah, and Amber Gail Morris, 2. Hulbert. Fire Runs. April 2. 7Tahlequah FD; 2: 5. Water Avenue and Downing Street. Tahlequah FD; 5: 2. East Allen Road and East Highway 5. Tahlequah FD; 5: 2. North Vinita Avenue. Tahlequah FD; 7: 5. Smith Street and Seminary Avenue. Lowrey VFD; 8: 3. Road. Traffic Report. James Andrew Tillison - speeding. Jonathan Drayk Meigs - speeding. Cerissa Lynette Chaffin - speeding. Brenda Lee Fitzgerald - speeding. Ruby Garcia - speeding. Steve Charles Adair - speeding. Saleh Hamad Alyami - speeding, no driver's license, expired registration. Kyle James Cummings - no seat belt. Curtis Jay Hunter Elkins - speeding. Donita Kaye Eubanks - speeding. Alma Nicole Huffman - no seat belt. Katelyn Mariah Dawn Blair - no seat belt. Kylie Nicole Girdner - speeding. Marissa Joanna Knox - no seat belt. Ariel Sierra Marquez - taxes due state. Dominique Leann Price - no seat belt. Melissa Ann Johnson - no seat belt. Donald Wesley Johnson - speeding. Jared Lyle Duvall - speeding. Karen D. Johnson - open container of beer. Danny Lee Hansen - speeding, no seat belt. Angela Christine Hall - driving under revocation. Elizabeth Deann Walkingstick - operating a motor vehicle without a current license plate. Hope Catalina Darmendariz - speeding. Sean James Deeks - driving under suspension. Jon Michael Hayes - no seat belt. Emily Kay Fleming - no security verification, taxes due state. Clarence Wesley Sands - violation of license restriction, no security verification. Johnny Darrell Mathews - following too closely. Dillon Michael Lloyd - speeding. Jessica Sandra Currie - speeding. Shellie Laverne Scheu - defective equipment. Brian Keith Ratliff - speeding. Betty D. Alderson - speeding. Jose Luis Nicasio - no driver's license, towing vehicle with improper equipment. Ramos Mora- Garcia - no driver's license, expired registration. Arron Blaine Manship - speeding. Leandrea Whitney Orr - speeding. Paul Darron Mc. Cord - taxes due state. Jackie Thomas Nail - speeding. Shiane Skye Barnhart - driving inattention resulting in collision, no seat belt. Kaci danelle Hubbell - speeding. Justice Chance Stevens - no security verfication. Michael Colt Young - speed not reasonable and proper. James Bret Pevehouse - failure to stop at red light. Angela Marie Wilson - speeding. Carl Ray Childers - speeding. Brian Keith Courtney - speeding. Juan G. Eligio- Salinas - no driver's license. Wyatt Ryan Cain - speeding. Samantha Louanna Chaffin - failure to stop at stop sign. Starmye Lynette Halpain - failure to stop at stop sign. Jerome D. Died April 2. Visitation April 3. Hart Funeral Home. Graveside service May 1, 1. Tahlequah City Cemetery. Hart Funeral Home, Tahlequah. ROBISON, Geraldine, 7. Tahlequah, homemaker. Died April 2. 7. Services pending. Hart Funeral Home, Tahlequah. Dispelling the Glute Myth . Squats and deadlifts aren't the best exercises for building bigger, stronger glutes. Most people can contract their glutes harder during body weight glute activation exercises than during their max in squats and deads. The movements that target glutes the best will activate them with little to no weight. Follow a gradual progression for best results. The glutes are sleeping giants: Dormant and underused, but having tons of potential. Bodybuilders, models, and athletes need to be training their glutes based upon their specific needs. Since 1. 99. 5 I've read almost every study, article, and book ever written on the glutes. I've also developed several new glute exercises, which are more effective than what most people have traditionally been doing for their glutes. What I've learned will shock you. Glute Gauges. Early in 2. I was trained to use electromyography (EMG) software that measures and records the muscular activity of exercises. I suspected that the methods and exercises I developed in my gym were more effective than what the typical fitness publications were printing. So after performing thirty straight leg workouts and experiments with wires and electrodes attached to me so I could measure and record the glute, quad, hamstring, and adductor activity of over a hundred different hip extension exercises, it became clear that the glutes have been the most wrongly- pegged muscle group in fitness. I tested common and unique body weight, dumbbell, band, barbell, and machine exercises, and then tested three other individuals with varying anthropometry or body segment lengths to make sure the results I saw weren't atypical. Knowing that the fitness population would seek scientific explanation to lend support to my data, I knew what my next step needed to be. Fourteen years after reading my first book about glutes, I wrote my own. The Glute Guy. A colleague nicknamed me . I'm certain that I've done more research on the glutes than any other person on earth. My research made me realize two things: Most experts don't know shit about the glutes. Despite the fact that the gluteus maximus muscles are without a doubt the most important muscles in sports and the fact that strength coaches helped popularized . Bodybuilders, powerlifters, and physical therapists think they do, but they don't. In fact, the experts are so far off the mark that their best glute exercises can only activate half as many fibers as the glute exercises I'm about to show you. Athletes' glutes are pathetically weak. Even people who think they have strong glutes almost always have weak glutes in comparison to how strong they can get through proper training. Follow the Logic. Let's keep it brief. Here are the facts: The lower gluteus maximus is involved in three distinct actions; hip extension, hip hyperextension, and hip transverse abduction. The upper gluteus maximus is involved in five different distinct actions; hip extension, hip hyperextension, hip abduction, hip transverse abduction, and hip external rotation. These motions are the most important in sports and include sprinting, leaping, cutting from side to side, and twisting. The strongest joint action at the hip is hip extension/hyperextension. The hip can hyperextend ten degrees with bent legs, twenty degrees with straight legs, and thirty degrees when forcibly pulled back. Hip hyperextension is safe and occurs naturally during walking, running, sprinting, grappling, throwing, lunging, and hip flexor stretching. Length tension relationships dictate that a muscle contracts best when it's at resting length, which means that the gluteus maximus muscles contract the hardest from zero to twenty degrees of hyperextension. Hip flexor flexibility allows for hip hyperextension and is an absolutely critical component to maximum glute activation; tight hip flexors prevent hip hyperextension and maximum glute activation. A vertical jump involves maximal vertical propulsion. A sprint involves maximum horizontal propulsion. A sprint activates 2. Due to the increased glute activation, sprinters commonly experience . Hip extension exercises that mimic sprinting will be referred to as hip hyperextension exercises. The propulsion phase of a vertical jump involves simultaneous hip, knee, and ankle extension, whereas sprinting involves hip hyperextension. Hip extension exercises are usually performed while standing. Hip hyperextension exercises are usually performed in the supine, prone, or quadruped positions. Hip hyperextension exercises can be performed with bent legs or straight legs. Straight- leg hip hyperextension exercises maximize hamstring contribution. Bent- leg hip hyperextension exercises place the hamstrings in a shortened state which limits their contribution and maximizes gluteal contribution. In order, the hip extension exercises with the highest glute activation are the kneeling squat (6. Zercher squat (4. In order, the hip hyperextension exercises with the highest glute activation are the single- leg bent leg reverse hyper (1. Hip abduction, transverse abduction, and external rotation exercises often maximally recruit the upper gluteus maximus muscles to a much greater degree than hip extension or hip hyperextension exercises. A well balanced gluteal routine involves hip extension exercises, hip hyperextension exercises, hip abduction exercises, and hip external rotation exercises. So Here's The Myth. Most people think they have strong glutes but they don't. They're the ones who believe squats, deadlifts, and lunges are the best glute exercises, and they've spent years getting very strong at these. Squatting, deadlifting, and lunging, can make the glutes sore but they don't strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don't activate much glute in comparison to the exercises below. If you study glute activation, you'll be blown away by the data. Most individual's glutes contract harder during body weight glute activation exercises than from one- rep max squats and deadlifts. It's not that people don't know how to use their glutes or don't adhere to proper exercise form. It's just that the glutes aren't maximally involved in squatting, lunging, and deadlifting. They're only maximally contracted from bent- leg hip hyperextension exercises. Just because someone's glutes are big, it doesn't mean that they're strong. In addition to training around three hundred . I taught each the exercises below, and I almost always had to start them off with their own body weight for resistance. Although one of the powerlifters could do raw squats and deadlifts with over three times his body weight, when he first performed hip thrusts, he had to start out with two sets of twenty reps with his own body weight. We initially tried using 1. The NFL players were both 3. When you weigh 3. Both linemen mentioned that the hip thrust was the best posterior chain exercise they'd ever performed and remarked about how they loved the fact that they didn't have to wrap their knees or wear a belt to perform the exercise. The Olympic sprinter had the best relative glute strength of the bunch, easily being able to perform twenty single- leg hip thrusts on his very first workout. Exercise Progressions. Strength gains for the new exercises come very quickly. I started off using 1. I could do 4. 05 for five. The following plan will get your glutes much sexier, stronger, and speedier. Since everyone possesses varying ranges of glute strength, I'm going to provide four phases, which become progressively more challenging and difficult. If you belong at phase one and start off at phase three, you'll just end up increasing your existing dysfunctional patterns, which will lead to a pulled low back, hamstring, or groin muscle. Play it safe by starting in phase one, then spend two to three weeks in each phase. I included an array of exercises, some can be performed at your local gym or garage gym, and some will require specialized equipment. The equipment below should become staples in glute training and sport- specific training. They effectively train the sprint- vector and maximize glute activation. Don't stop performing your squat, lunge, deadlift, and back extensions movements. Do these on your regular leg day and perform two weekly glute workouts on separate days. The workouts will be brief and won't get you very sore. Always begin each glute workout with a simple warm- up consisting of hip flexor stretches and a couple bodyweight glute activation exercises. Phase One: Hip Flexor Flexibility and Glute Activation. You must possess adequate hip flexor flexibility in order to open up the hips and maximally activate the glutes. And you must be able to control your own body weight in order to learn how to contract the glutes properly before you begin adding weight. Perform two sets of hip flexor stretches for sixty- second static holds, progressing deeper into the stretch as time ensues. Pick two exercises and perform two sets of ten reps with a five- second isometric hold up top. Single- leg glute bridge. Pick one exercise and perform two sets of ten reps with a five- second isometric hold up top. Lying abduction. Fire hydrant. Phase Two: Glute Hypertrophy. Now it's time to progress into more challenging exercises and start packing on some functional glute mass. Pick two exercises and perform two sets of ten to twenty reps. Barbell glute bridge. Pendulum quadruped hip extension. Single- leg hip thrust. Weighted bird dog. Pick one exercise and perform two sets of ten to twenty reps. Band standing abduction. Band seated abduction. Band external rotation. Phase Three: Glute Strength. At last, we've reached the maximum strength phase. By this time, you'll have developed a superior mind- muscle connection and will be able to maximize your glute activation through heavy strength training. Pick one exercise and perform four sets of five reps. Barbell hip thrust. Bent- leg reverse hyper. Bent- leg back extension.
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