STRENGTH-MUSCLE-MASS-POSTERIOR CHAIN-HAMSTRINGS

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POSTERIOR CHAIN, HAMSTRINGS – STRENGTH & MUSCLE MASS

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NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

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ANATOMY

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• LOWER BODY .

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EXERCISES – POSTERIOR CHAIN

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• 4 VIDEOS – HAMSTRINGS – GLUTES – SPINAL ERECTORS . √
  • 10 GRAPHICS + 1 RESEARCH ARTICLE –  HAMSTRINGS – GLUTES – SPINAL ERECTORS . √
• For more exercises see → HAMSTRING INJURIES PAGE .
• EXTENSOR MUSCLES OF THE SPINE – See STRAIGHT LEG MOVEMENTS Below .

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(1) BEND AT THE KNEE

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• 5 VIDEOS – 45º EXTENSION – GLUTE HAM RAISE – NORDICS . √
  • 10 GRAPHICS + 2 RESEARCH ARTICLES – 45º EXTENSION – GLUTE HAM RAISE – NORDICS vs. OTHER EXERCISES . √
    

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• 7 VIDEOS – MACHINE LEG CURL – STANDING, KNEELING, SEATED, PRONE . √   
  • 5 GRAPHICS + 2 RESEARCH ARTICLES – MACHINE LEG CURL – STANDING, KNEELING, SEATED, PRONE . √
  • 11 GRAPHICS + 4 RESEARCH ARTICLES – MACHINE LEG CURL vs. OTHER EXERCISES . √      
    

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• 3 VIDEOS – HAMSTRING BRIDGE VARIATIONS LEG CURL . √  
• 3 VIDEOS – WHEEL – BIG BALL – SLIDERS LEG CURL . √     
• 4 VIDEOS – BAND LEG CURL –  DB LEG CURL . √  
• 3 VIDEOS – ROWING MACHINE LEG CURL . √  

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(2) STRAIGHT LEG – BACK (TRUNK) EXTENSION

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• 5 VIDEOS – 45º EXTENSION & GHR HORIZONTAL EXTENSION . √
  • 5 GRAPHICS + 2 RESEARCH ARTICLES – 45º EXTENSION & GHR HORIZONTAL EXTENSION . √   
• 5 VIDEOS – RDL – ROMANIAN DEADLIFTS – 2 LEGS . √   
• 6 VIDEOS – RDL – ROMANIAN DEADLIFTS – 1 LEG . √    
  • 4 GRAPHICS + 1 RESEARCH ARTICLE – RDL – ROMANIAN DEADLIFT: 2-LEGS and 1-LEG .√   
  • 17 GRAPHICS + 5 RESEARCH ARTICLES – RDL vs. OTHER EXERCISES . √   

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