Tuesday 04/28/09

Location: NP
Time: 5:00 a.m.

Zercher Squat
5-5-5-3-3-3

P-Chain move:
RDL (contralateral), 3 x 10

Then spin.

I can't seem to find a good video of contralateral Romanian deadlift (RDL), so I'll do my best to describe it. It is similar to the bilateral RDL, but there are some notable differences. With a DB in your left hand, reach down toward the floor with that DB while at the same time lifting your right foot and leg off the ground (behind you). The leg you are balancing on - your left leg - should remain slightly flexed throughout the entire movement. Repeat in a mirrored fashion with the DB in the right hand after completing the ten reps.

You are bending at the hips, not in your back, so keep the back in full extension as well. It may help to visualize arching your back (you don't actually want a severe arch, but this visualization may help you avoid rounding your back).