Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
Big Dawgs: As Rx’d
Pack: Perform GHD situps halfway
Pups: Use regular sit-up instead of GHD
“The Effects of Dynamic Range of Motion Exercises and Static Stretching on Strength and Range of Motion of the Hip Joint.”
by Carol Kanetzke
A brief narrative description of the journal article, document, or resource. The effects of Dynamic Range of Motion (D’ROM) exercises and static stretch on hip flexibility and hip strength were examined. One hundred one male and female college students were divided into three groups: D’ROM, static stretch (ST), and control (C). All subjects were measured before and after treatment for hip flexibility and strength. Two specific hip flexibility exercises were performed twice a week for seven weeks by the D’ROM and ST groups. The gain scores of the dependent variables, hip flexibility and strength, were each analyzed by a two-way analysis of variation (sex x treatment). Zero-order and partial correlation coeffients were calculated between flexibility and strength for pretest, posttest, and gain measures for all groups. D’ROM had a significantly greater increase of hip flexibility than ST and C, and a significantly greater increase of hip strength than C. Females had a significantly greater increase of hip strength than males. Results indicate that D’ROM exercises have an effect on developing flexibiity and strength at the hip joint. Increases in hip strength may not be related to increases in hip flexibility for both D’ROM exercises and static strength. Exercises are illustrated, and tables and charts are also included.