DEFICIT RDL – CONCEPT 2 ROWER LEG CURL (SUPERSET)

COACHING NOTES (DEFICIT RDL)

• HIP EXTENSION IS YOUR PRIMARY GOAL WITH A LIMITED KNEE BEND, BUT NEVER STIFF LEGGED
• IF YOU CAN’T MAINTAIN A NEUTRAL SPINE (FLAT BACK) IN THIS MOVEMENT, YOU SHOULD NOT DO IT AND USE A MOVEMENT OFF THE FLOOR OR EVEN A PARTIAL OFF BLOCKS DEPENDING ON YOUR MOBILITY.
• DON’T GRIP TOO WIDE OR IT INCREASES YOUR RANGE OF MOTION WHICH ISN’T NEEDED IN THIS SITUATION.
• I USED A V STANCE AS I MOVE BETTER IN THAT POSITION AT A DEFICIT.

COACHING NOTES (CONCEPT 2 LEG CURL)

• DONE JUST AS YOU WOULD WITH A SWISS BALL
• PUSH YOUR HIPS UP HIGH AND DRIVE YOUR HEELS TOWARDS YOUR GLUTES SQUEEZING INTO THOSE HAMSTRINGS.