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Single Leg Deadlift |
Preparation
Grasp dumbell and stand with feet together and hands in front of thighs
Movement
Lift leg slightly so foot is just off the floor.
Lower torso forward and downwards while raising leg back behind.
Keep your hip and knee of the leg you're lifting extended throughout the movement.
Once you feel the stretch, return to the starting position by raising your torso while lowering your lifted leg.
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Barbell Hip Thrusts |
Preparation
Sit on the ground with a bench directly behind you. Have a loaded barbell over your legs.
Roll the bar so it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of bench.
Movement
Drive through your feet extending your hips vertically through the the bar.
Your weight should be supported by your shoulder blades and your feet.
Extend as far as possible, then reverse the motion to return to starting position.
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Hamstring Raises |
Preparation
Brace your feet under the barbell.
Begin on your knees with your upper legs and torso upright
Movement
Lower yourself by extending at the knee, taking care not to flex the hips as you go forward.
Place hands in front of you as you reach the floor.
Use your arms to push off the floor to aid your return to the starting position.
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Good Mornings |
Preparation
Position barbell on back of shoulders and grasp bar to sides
Movement
Keeping back straight, bend hips to lower torso forward until parallel to floor.
Raise torso until hips are extended. Repeat
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Romanian Deadlift |
Preparation
Grasp barbell from floor with wide shoulder width overhand grip.
Stand with shoulder width stance.
Movement
Lower bar toward top of feet by bending hips while tracing contour of legs.
Gradually bend knees through decent and keep spine straight so back is nearly horizontal at lowest position.
Once you can feel the stretch in the hamstring, lift bar by extending hips and knees until standing upright. Repeat
All exercises should be repeated for recommended amount of repetitions.