Originally Posted by 0311

DC STRETCHES

This is an adapted verion of the post made by 0311 in his DC TRAINING journal here on this wesite....


Shoulders: Put a barbell in the squat rack shoulder height. Face away from it and reach back and grab it palms up (hands on bottom of bar). Then walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.

Biceps: Place the Olympic bar in a power rack or squat rack about neck high. Face away from it and reach back and put both hands over the bar gripping it. Now either sink down with one leg forward / one leg back or better yet squat down and try to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load.

Triceps: Take a heavy dumbbell and sit on a bench. Place the dumbbell in the bottom position of the single hand French press and hold it there for a minimum of 50-60 seconds.

Chest: Take heavy dumbbells and get ready to do flat flyes. Hold the dumbbell in the “down” position of the fly for a minimum of 60 seconds.

Back: Hang on the pull-up machine with a dumbbell strapped onto you for the longest possible time.

Hamstrings: Put your leg on a high barbell and hold your toe for 60 seconds. Try to force your leg straight.

Quadriceps: Place the barbell on the smith machine hip high. Face the barbell. Then place your hands on it. Grip it and simultaneously sink down and throw your kneews under the barbell. It is like a sissy squat. Try to go up on your toes. Then straighten your arms and lean as far back as possible. Stay this way for 60 seconds.

Calves: Do calf raises free hand or on a leg press. Take a heavy load on the leg press. Perform the calf raise with explosive force and then slowly go down. The time take for your feet to become parallel to the floor (as in the case of standing calf raises) should be 5 seconds. Perform a maximum of 12 reps. If you can do more, then increase the resistance.