question about cathe's may rotation

[Neha]

Hey evrybody,
I posted this question in the rotation forum, and havent got a single reply. Would someone pls explian to me how these exercises should be done, i would like to get started on this rotation asap.


i am getting ready to do Cathe's may rotation, i have a few questions on some exercises, would someone pls explain how the following exercised should be done:
from chest #6 dips off the bench with legs elevated, i thought dips work the triceps or r there any other kinds, and #5 kneeling cable flys

from legs: #3 one legged dumbell lunges with back leg elevated??
and #7 barbell stiff leg dead lifts on platform (clearly i dont have gym style legs).
ur help will be highly appreciated. thank u in advance.
neha.

 

[fitxme]

Let's see if I can help you out here...

With the dips...if you keep your feel elevated, puts more emphasis on your chest. If you have access to a vertical bench you can sub those dips if you don't feel that you will benefit from those.

Kneeling Cable Flys...I don't know what those are, plus I didn't have access to a cable apparatus...so I did Pec dec flys as a sub.

One Legged DB Lunges w/back foot elevated...you hold Dbs at your sides and you place your foot on a bench with the other leg out in front (knees do not go over toes) and then you lunge or squat (whichever term you prefer).

Stiff Legged Deadlifts...both feet on platform, you do not bend the knees. You bend at the hips and if you range of motion permits, you can go past the level of the step...however, you don't come all the way up as you do with traditional deadlifts you come up to about knee level. Those can be pretty intense on the lower back...you can sub deadlifts with the toes elevated on 3lb dbs.

Hope this helps...let me know if I can be of more assistance.

~Marietta

 

[Neha]

Marietta,

Thanks so much this helps a lot!!!
neha.