EXERCISE LIBRARY (Workout 4)
STABILITY BALL HAMSTRING CURLS:
This move specifically isolates your hamstrings to maximise muscle exhaustion at the end of the set and improve strength gains. Because the Swiss ball is an unstable surface, your core will also have to work hard to control the movement. Lie on your back as shown with a Swiss ball by your feet. Place your heels on the ball and raise your hips so that your body forms a straight line from shoulders to ankles. Brace your core and roll the ball towards you. Squeeze your hamstrings and lowly straighten your legs rolling the ball away in a steady controlled motion Pause and hold your body straight. Repeat for the desired number of repetitions.
Stiff Leg Deadlifts:
Hold a barbell and stand with your torso straight and your legs spaced using a shoulder width or narrower stance, have your knees should be slightly bent. Keep your knees still as your lower down bending at the waist over the tops of your feet. Extend your hips and waist until you are back to an upright position.