LOWER BODY STRENGTH & MASS: Posterior Chain

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NOTE: Research Articles are informative and fun to read. However, they can have varied results so you must learn what works best for you.

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EXERCISES – HAMSTRINGS, GLUTES, SPINAL ERECTORS 

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• Videos – Hamstrings – Glutes – Spinal Erectors .
• Muscle Anatomy – Hamstrings .   
  • Moment Arm & EMG Studies –  Hamstrings – Glutes – Spinal Erectors . 

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1. BEND AT THE KNEE

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• Videos – 45º Bench – Glute Ham Raise – Nordics .
• Videos – Machine Knee Flexion (Leg Curl): Kneeling .  
• Videos – Machine Knee Flexion (Leg Curl): Seated . 
• Videos – Machine Knee Flexion (Leg Curl): Prone – Lying Face Down .  
  • Graphics – GHR – Glute Ham Raise & Nordics .
  • EMG Studies – Machine Leg Curl: Standing, Kneeling, Seated, Prone .
  • EMG Studies – Comparing Hamstring Exercises Straight Leg vs. Flexed Knee . 

• Videos – Hamstring Bridge Variations Leg Curl .   
• Videos – Wheel – Big Ball – Sliders Leg Curl .      
• Videos – Band Leg Curl – DB Leg Curl .   
• Videos – Rowing Machine Leg Curl .

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2. STRAIGHT LEG – BACK (TRUNK) EXTENSION

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• Videos – 45º Back Raise & GHR Horizontal Extension .
• Videos – RDL – Romanian Deadlifts – Double Leg .    
• Videos – RDL – Romanian Deadlifts – Single Leg .   
  • EMG Studies – 45º Back Extension – RDL – GHR Horizontal . 
  • EMG Studies – Comparing Hamstring Exercises Straight Leg vs. Flexed Knee . 

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3. OTHER EXERCISES

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1. Hamstring Rehab – 1 . Kaitlyn Physio
   1️⃣ Glute Bridge – Single Leg Hamstring Slide Outs: make sure that your hips stay off of the ground.
   2️⃣ Prone Hamstring Curls on Big Ball: again, maintain the bridge position as you straighten your legs out
   3️⃣ Single Leg Romanian Deadlift (RDL): do not allow the hips to tip from side to side
   4️⃣ Glute Bridge Hamstring Walk Outs: take small steps out, then back in, alternating feet
   
2. Hamstring Rehab – 2 . Kaitlyn Physio
   1️⃣ GHR Glute Hams Raise Bending the Knees or Nordics
   2️⃣ Eccentric Romanian Deadlift – RDL
   3️⃣ Back-Lying Banded Walk Outs: Band around toes attached to rack
3. Hamstring Rehab – 3 . Kaitlyn Physio
   – Sliders
   1️⃣ Reverse Lunge: pulling forward
   2️⃣ Slide Outs: decelerating
   3️⃣ Slide Outs: decelerating + pull forward
   4️⃣ Slide Backs: decelerating + pull forward
   
4. Hamstring Strain Rehab . Harden Chiro
   (1) GHR Glute Hams Raise Bending the Knees or Nordics
   (2) Back Extension
   (3) Glute Bridge Slide-outs

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