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
CONVENTIONAL DEADLIFT (BARBELL)
MUSCLE GROUPS TRAINED
Primary: Glute Max., Hamstrings
Secondary: Quadriceps, Spinal Erectors
TECHNIQUE CUES
-Maintain a rigid torso
-Keep the bar close to your legs
RECOMMENDED REP RANGE
4-8
PROXIMITY TO FAILURE
2-3 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
STIFF-LEG DEADLIFT (BARBELL)
MUSCLE GROUPS TRAINED
Primary: Hamstrings, Glute Max.
Secondary: Adductors, Spinal Erectors
TECHNIQUE CUES
-Push hips back
-Keep barbell close to the legs
-Slight bend in knees
-Maintain neutral spine position
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
2-3 RIR