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EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
HAMSTRINGS EXERCISES
BACK EXTENSION (BODYWEIGHT)
MUSCLE GROUPS TRAINED
Primary: Glute. Max., Hamstrings
Secondary: Spinal Erectors
TECHNIQUE CUES
-Keep upper-back rounded to minimise involvement of spinal erectors
-Maximise movement from the hips, not from the spine
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
BACK EXTENSION (WEIGHTED)
MUSCLE GROUPS TRAINED
Primary: Glute. Max., Hamstrings
Secondary: Spinal Erectors
TECHNIQUE CUES
-Keep upper-back rounded to minimise involvement of spinal erectors
-Maximise movement from the hips, not from the spine
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
LYING LEG CURL
MUSCLE GROUPS TRAINED
Primary: Hamstrings
Secondary: Calves
TECHNIQUE CUES
-Keep hips down on the bench
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
0-1 RIR
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