Today I am going to look at the Bend to Extend Pattern. Before we go into this I would just like to take a few minutes to talk about Sets and Repetitions (Reps)

So what are sets and Reps???

•  A Rep is a exercise performed once i.e. 1 press up. If you did 10 that would be 10 Reps.  
• A Set is the number of reps you do before you rest. So 2 sets of 10 Reps would be 10 press ups a rest then another 10 press ups.

The standard Rep ranges are.

• 15 Reps (Toning and endurance)
•  10 Reps (Hypertrophy… Muscle Gain)
•  1-6 Reps (Strength)

On each of these Rep ranges the last few reps must be a struggle. That’s one advantage with training with a Personal Trainer.

For people new to exercise I always start with the 15 Reps. This helps develop good technique and form.

After Bend to Extend Assessment I put together a programme that not only strengthens but also stretches any tight muscle groups that limit the range of movement around the joints In the Bend to extend movement pattern i.e. abdominal area.

The Deadlift

With feet flat beneath bar, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

You must keep you back Strong and straight. DO NOT BEND FROM YOUR BACK. All the bending comes from the hips. Start with a light weight and make sure you technique and form are 100% correct.

Until the next time, happy training,

Paul