Welcome | + |
Lesson 1 |
Introduction |
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Lesson 2 |
A Word from Kert |
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Lesson 3 |
What You Will Need |
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Lesson 4 |
Bonus Video: Sleep |
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Lesson 5 |
Bonus Video: Nutrition |
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Lesson 6 |
Bonus Video: Hydration |
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Lesson 7 |
Bonus Video: Cool Down |
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Lesson 8 |
Questions |
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Week 1 | + |
Lesson 1 |
Session #1 (Injury Prevention) |
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Lesson 2 |
Session #2 (Injury Prevention) |
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Lesson 3 |
Session #3 (Strength and Conditioning) |
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Week 2 | + |
Lesson 1 |
Session #4 (Injury Prevention) |
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Lesson 2 |
Session #5 (Injury Prevention) |
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Lesson 3 |
Session #6 (Strength and Conditioning) |
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Week 3 | + |
Lesson 1 |
Session #7 (Injury Prevention) |
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Lesson 2 |
Session #8 (Injury Prevention) |
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Lesson 3 |
Session #9 (Strength and Conditioning) |
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Week 4 | + |
Lesson 1 |
Session #10 (Injury Prevention) |
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Lesson 2 |
Session #11 (Injury Prevention) |
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Lesson 3 |
Session #12 (Strength and Conditioning) |
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Week 5 | + |
Lesson 1 |
Session #13 (Injury Prevention) |
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Lesson 2 |
Session #14 (Injury Prevention) |
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Lesson 3 |
Session #15 (Strength and Conditioning) |
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Week 6 | + |
Lesson 1 |
Session #16 (Injury Prevention) |
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Lesson 2 |
Session #17 (Injury Prevention) |
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Lesson 3 |
Session #18 (Strength and Conditioning) |
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Week 7 | - |
Lesson 1 |
Session #19 (Injury Prevention) |
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Lesson 2 |
Session #20 (Injury Prevention) |
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Lesson 3 |
Session #21 (Strength and Conditioning) |
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Week 8 | + |
Lesson 1 |
Session #22 (Injury Prevention) |
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Lesson 2 |
Session #23 (Injury Prevention) |
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Lesson 3 |
Session #24 (Strength and Conditioning) |
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Week 9 | + |
Lesson 1 |
Session #25 (Injury Prevention) |
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Lesson 2 |
Session #26 (Injury Prevention) |
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Lesson 3 |
Session #27 (Strength and Conditioning) |
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Week 10 | + |
Lesson 1 |
Session #28 (Injury Prevention) |
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Lesson 2 |
Session #29 (Injury and Prevention) |
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Lesson 3 |
Session #30 (Strength and Conditioning) |
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Week 11 | + |
Lesson 1 |
Session #31 (Injury Prevention) |
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Lesson 2 |
Session #32 (Injury Prevention) |
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Lesson 3 |
Session #33 (Strength and Conditioning) |
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Week 12 | + |
Lesson 1 |
Session #34 (Injury Prevention) |
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Lesson 2 |
Session #35 (Injury Prevention) |
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Lesson 3 |
Session #36 (Strength and Conditioning) |
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Wrap-Up | + |
Lesson 1 |
What's Next? |
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Lesson 2 |
Survey |
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I thought I had been told to do sit ups with my legs bent and feet on floor. So I am curious why the legs out? How does that change the exercise?
From Kert
Both are valid ways to do a sit up. There are also many more!
Essentially it just comes down to putting the hips and legs in different ranges of extension/flexion and rotation. And targeting strengthening the midline with the varying hip and leg position. Position of your legs will help determine what you are targeting.
Personally I don’t use a bent knee as I feel it places a lot of body weight in the top half, so it can make the sit ups way harder, and result in you falling back, rather than controlling the sit up back. Too much knee bend will also mean a reduced range of motion.
Bent knee versions often require a partner hold the feet, too.
This really got me sweating. When I did the sit ups my legs were coming up. Should I be doing more of these?
From Kert: “If you want to. Legs coming up could be a sign of hip flexors not being quite up to the task though, so maybe good find some exercises for those.
And as I always preach, more isn’t always better. If this is your programme right now, stick to it. Finish it. Then move onto to something that can challenge you a bit more maybe”
Awe, it would be my hip flexors. I am definitely sticking with the course. Can you suggest some additional hip flexor exercises?
From Kert:
Anything where your knee moves closer to your hip would work.
Here are some “foundation” level examples.
Standing knee raises.
Laying knee raises
Mountain climbers
Flutter kicks
Crossovers