Hamstrings: (1) Semitendinosus (2) Semimembranosus (3) Biceps Femoris Long (4) Biceps Femrois Short Head
Erector Spinae Group: (1) Spinalis (2) Longissimus (3) Iliocostalis
Transversospinalis Group: (1) Rotatores (2) Multifidus (3) Semispinalis
KNEE FLEXION & HIP EXTENSION
- Hamstrings Anatomy & Function – Part 1 – Joe Bennett
- Hamstrings Anatomy & Function – Part 2 – Joe Bennett
- Hamstrings Anatomy & Function – Part 3 – Joe Bennett
KNEE FLEXION: LEG CURLS
· 45º & GHR with KNEE FLEXION
- 45° Bending at the Knee . RP
- Glute Ham Raise – Thibaudeau
- Glute Ham Raise – Cressey
· LEG CURL MACHINE – KNEELING
· LEG CURL MACHINE – SEATED
- Seated Leg Curl – Set-up – Joe Bennett
- Seated – Single Leg – Priority
- Seated – Double Leg down & Single Leg up – Priority
· LEG CURL MACHINE – PRONE – LYING FACE DOWN
- 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
· HAMSTRING BRIDGE LEG CURL
- Hamstring Bridge – Legs on Padded Bar in Rack .
- Hanging with Feet on Box .
- Feet on Suspension Trainer
· WHEEL-BALL-SLIDERS LEG CURL
· ROWING MACHINE LEG CURL
- 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 .
STRAIGHT LEG: HIP & TRUNK EXTENSION
· BACK EXTENSION – GHR & 45º
- Straight Leg on GHD . T-Nation
- Straight Leg 45 Degree Bench . Priority
- Trunk Extension on 45 Degree Bench – Joe Bennett
· BACK EXTENSION – SINGLE LEG RDL
- Glute Activation when performing Single RDL . Fix Hip Rotation when performing Single RDL . Staggered Stance RDL . Horschig Physio
- DB opposite side holding on to Squat Rack . Keeley Physio (can also be done holding DB on same side as working leg)
- Landmine RDL – Harden Chiro
- 1 Leg RDL – Back foot in the Air – Holding 2 DBs – Priority
· BACK EXTENSION – 2 LEG RDL
- 2 Leg RDL hands on thighs . Bracing Technique . Close the car door with your butt . Full foot Pressure .
How low should you go? . Lats down and back . Horshig Physio - 2 Leg RDL – Front of Feet Elevated . Improving the 2 Leg RDL – Thibaudeau
(P)REHAB EXERCISES
- 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
- 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 - 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