LOWER BODY STRENGTH & MASS: Posterior Chain

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EXERCISES: Hip Extension, Knee Flexion

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• Muscle Anatomy – Hamstrings .   
• 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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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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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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• 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

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