LOWER BODY STRENGTH & MASS: Posterior Chain


EXERCISES: Hip Extension, Knee Flexion



KNEE FLEXION: LEG CURLS



45º & GHR with KNEE FLEXION


LEG CURL MACHINE – KNEELING


LEG CURL MACHINE – SEATED


LEG CURL MACHINE – PRONE – LYING FACE DOWN


HAMSTRING BRIDGE LEG CURL


WHEEL-BALL-SLIDERS LEG CURL


ROWING MACHINE LEG CURL


STRAIGHT LEG: HIP & TRUNK EXTENSION



BACK EXTENSION – GHR & 45º


BACK EXTENSION – 2 LEG RDL


BACK EXTENSION – SINGLE LEG RDL


(P)REHAB EXERCISES

  1. Hamstring Rehab – 1 . Kaitlyn Physio
    1️⃣ Glute Bridge – Single Leg Hamstring Slide Outs: make sure that your hips stay off of the ground.
    2️⃣ Prone Hamstring Curls on Big Ball: again, maintain the bridge position as you straighten your legs out
    3️⃣ Single Leg Romanian Deadlift (RDL): do not allow the hips to tip from side to side
    4️⃣ Glute Bridge Hamstring Walk Outs: take small steps out, then back in, alternating feet
  2. Hamstring Rehab – 2 . Kaitlyn Physio
    1️⃣ GHR Glute Hams Raise Bending the Knees or Nordics
    2️⃣ Eccentric Romanian Deadlift – RDL
    3️⃣ Back-Lying Banded Walk Outs: Band around toes attached to rack
  3. Hamstring Rehab – 3 . Kaitlyn Physio
    – Sliders

    1️⃣ Reverse Lunge: pulling forward
    2️⃣ Slide Outs: decelerating
    3️⃣ Slide Outs: decelerating + pull forward
    4️⃣ Slide Backs: decelerating + pull forward

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