1.Adjust the foot plate position so the roller pad is positioned just above the ankle on the calf muscle.
2.Grip the handles on the side you are standing on the foot plate.
Position your thigh so that it is flat against the leg pad. This will have your leg angled slightly forward so that your leg can reach it’s full range of motion and hamstring length in each rep.
3.Fully contract the hamstring by curling your leg and moving to roller pad upwards.
4.Squeeze the hamstring at the top of the range while still keeping your leg planted against the leg pad.
5.Return to the starting position.
6.Repeat for reps
1. Stand with your feet hip-width apart, holding a kettlebell in one hand with an overhand grip.
2. Lift one leg off the ground behind you and hinge forward at the hips, keeping your back straight and the kettlebell close to your body.
3. Lower the kettlebell toward the ground while keeping your lifted leg straight and your balance centered over your standing foot.
4. Return to the starting position by contracting your hamstring and glute muscles, and repeat the movement for the desired number of reps before switching to the other leg.
1. Position yourself face down on a glute ham raise machine with your feet firmly secured under the footpads and your thighs resting on the thigh pads.
2. Cross your arms over your chest and engage your glutes and hamstrings to lift your torso upward until your body forms a straight line from head to heels.
3. Lower your body back down to the starting position, controlling the movement with your glutes and hamstrings.
4. Repeat for the desired number of reps.
1. Sit on the machine with your back against the pad and your legs straight out in front of you.
2. Hook your heels under the ankle pads and grasp the handles on either side of the seat for stability.
3. Contract your hamstrings and curl your heels up towards your glutes, keeping your thighs and hips firmly pressed into the seat.
4. Slowly lower your heels back to the starting position and repeat for the desired number of reps.
