Ischio-jambiers
Hip Flexor thrust
1. Stand with feet hip width apart and place a band around the ankle. The band should be fixed to an object at the other...
Leg kick on ball
1. Start by lying on top of the ball with your stomach and toes on the ground with your knees extended. Your arms should...
Lunge with ankle tubing and med ball
1) Start position: Stand with feet hip width apart. Attach an ankle strap to both ankles. Hold a medicine ball in your h...
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is...
Lying Leg Press
Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platfor...
Medicine Ball Lunge
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.2) Step forward 2...
Power Clean to Split Jerk
Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.Explode up by pushing you...
Prone Hamstring Curl with Ball
1. Lie on your stomach and place a stability ball between your legs and hold it with the inside of your lower leg.2. Cur...
Snatch to Overhead Squat
Keep torso straight but bent forward at the hips slightly.Explosively raise the barbell by extending the hips, knee and...
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.2)...
Walking Lunge with Barbell
1) Start position: Stand with feet hip width apart. Place barbell on your shoulders.2) Step forward 2-3 feet forming a 9...
