Section 3 – Exercise Videos
Exercise #11 ~ Lower Body
Exercise #11 – Workout Summary
Muscles Used: Hip Extensors, Knee Flexors

The video above demonstrates how to perform this exercise one time with each leg. The final holding position for each leg is shown in Figures 1a and 1b below:

Exercise #11

Repeat this process one more time giving you a total of two ‘reps’ for this exercise as shown in the table below:x11

Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all of the exercises and allow you to chart your progress along the way.

Training Tips:

1) The key to this exercise is to keep the ankle that is off the ground with the band tied around it dorsi-flexed. This means your foot and toes are flexing up and back towards your shin. This helps prevent too much knee flexion (as in performing a leg curl) and forces the hamstring muscles to function more as hip extensors rather than knee  flexors.

2) It’s important to have something to balance against, such as the chair shown here, so that your upper body is not pulled forward during the exercise.

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