STRENGTH-MUSCLE-BUILDING-POSTERIOR CHAIN-HAMSTRINGS

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STRENGTH & MUSCLE MASS – POSTERIOR CHAIN, HAMSTRINGS

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ANATOMY

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• MUSCLES – HAMSTRINGS . 
• DEEP MUSCLES of the BACK .

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EXERCISES

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• HAMSTRINGS – GLUTES – SPINAL ERECTORS – 4 VIDEOS
  • HAMSTRINGS – GLUTES – SPINAL ERECTORS – 17 GRAPHICS
• 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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• GHR/45º – GLUTE HAM RAISE – KNEE FLEXION – 5 VIDEOS
  • GHR/45º – GLUTE HAM RAISE – KNEE FLEXION – 8 GRAPHICS
    

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• MACHINE LEG CURL – 7 VIDEOS
  • MACHINE LEG CURL – 18 GRAPHICS
    

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• HAMSTRING BRIDGE VARIATIONS – LEG CURL – 9 VIDEOS
• BANDS & DB LEG CURL – 4 VIDEOS 

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(2) STRAIGHT LEG

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• GHR/45º – GLUTE HAM RAISE – BACK (TRUNK) EXTENSION – 5 VIDEOS
  • GHR/45º – GLUTE HAM RAISE – BACK (TRUNK) EXTENSION – 6 GRAPHICS
    

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• HIP EXTENSION – 4 Videos
  • HIP EXTENSION – 16 Graphics
    

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• RDL – ROMANIAN DEADLIFTS – 2 LEGS – BACK (TRUNK) EXTENSION – 5 VIDEOS
• RDL – ROMANIAN DEADLIFTS – SINGLE LEG – BACK (TRUNK) EXTENSION – 6 VIDEOS
  
  • RDL – ROMANIAN DEADLIFTS – 2 LEGS and SINGLE LEG – BACK (TRUNK) EXTENSION – 14 GRAPHICS 

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