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.

Lying Hamstring Curl:
Lie on top of the bench face down. Make sure that your knees end up just beyond the edge of the bench. Place your feet underneath the ankle rest so that the ankle rest sits on your Achilles tendon, directly above your heels. Grasp the handles in front of you. Bend your knees and drive your heels up so that you force the ankle rest up and toward your buttocks. Don’t allow your hips to rise up off the bench. Bend your knees as far as you comfortably can, and then slowly and under control, extend your knees so that you lower the ankle rest back down to starting position.
Walking Lunges:
Start by standing with your feet shoulder width apart, step forward with one leg, flexing the knees to drop your hips. Lower the leg down until your rear knee nearly touches the ground, keeping your back straight. Then step forward with your rear foot, repeating the lunge on the opposite leg.