LOWER BODY STRENGTH & MASS: Posterior Chain

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EXERCISES: Hip Extension, Knee Flexion

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• Muscle Anatomy – Hamstrings .   
• MRI, Moment Arm & Hypertrophy Studies –  Hamstrings – Glutes – Spinal Erectors .
• Hamstrings Anatomy & Function – Part 1 – Joe Bennett
• Hamstrings Anatomy & Function – Part 2 – Joe Bennett
• Hamstrings Anatomy & Function – Part 3 – Joe Bennett

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KNEE FLEXION: LEG CURLS

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• MRI & Isokinetic Studies – GHR – Glute Ham Raise & Nordics; Leg Curl Machines .

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45º & GHR with KNEE FLEXION

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• • 45° Bending at the Knee . RP
  • Glute Ham Raise – Thibaudeau
  • Glute Ham Raise – Cressey

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LEG CURL MACHINE – KNEELING

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• • Kneeling – Unilateral – RP

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LEG CURL MACHINE – SEATED

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• • Seated Leg Curl – Set-up – Joe Bennett
  • Seated – Single Leg – Priority
  • Seated – Double Leg down & Single Leg up – Priority

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LEG CURL MACHINE – PRONE – LYING FACE DOWN

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• • Prone Lying Facing Down – Double Leg – Thibaudeau
  • Prone Lying Face Down – Double Leg Up & Single Leg Down – Priority
  • Prone – Lying Face Down – Single Leg – Thibaudeau

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HAMSTRING BRIDGE LEG CURL

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• • Hamstring Bridge – Legs on Padded Bar in Rack .
  • Hanging with Feet on Box .
  • Feet on Suspension Trainer

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WHEEL-BALL-SLIDERS LEG CURL

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• • Feet on Big Wheel .
  • Feet on Big Ball .
  • Feet on Sliders .

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ROWING MACHINE LEG CURL

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• • 2 Feet on Rowing Machine – Lying on the Floor .
  • 2 Feet on Rowing Machine – Lying on a Flat Bench .
  • 1 Foot on Rowing Machine – Lying on a Flat Bench .

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STRAIGHT LEG: HIP & TRUNK EXTENSION

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• MRI Study – 45º Back Extension – RDL – GHR Horizontal . 

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BACK EXTENSION – GHR & 45º

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• • Straight Leg on GHD . T-Nation
  • Straight Leg 45 Degree Bench . Priority
  • Trunk Extension on 45 Degree Bench – Joe Bennett

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BACK EXTENSION – 2 LEG RDL

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• • RDL Tutorial – Joe Bennett
  • 2 Leg RDL – Front of Feet Elevated – Thibaudeau
  • Improving the 2 Leg RDL – Thibaudeau

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BACK EXTENSION – SINGLE LEG RDL

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• • Landmine RDL – Harden Chiro
  • 1 Leg RDL – Feet Staggered Variations – Breaking Muscle
  • 1 Leg RDL – Back foot in the Air – Holding DBs – Priority

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(P)REHAB EXERCISES

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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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