SS: Lying Hamstring Curls, Single Leg |
Pull |
Bodybuilding |
Elite |
None required |
Legs, Core, Hamstrings, Glutes |
Reverse Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Cable Squats |
Push |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Tricep Press Down Bar Attachment |
Legs, Glutes, Quadriceps, Hamstrings |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Horizontal Leg Press: Wide Stance |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Hamstrings, Glutes, Quadriceps |
Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
Overhead Lockout Lunge W Kettle Bell |
|
Cardio |
Athletic |
None required |
Legs, Back, Hamstrings, Upper |
Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Single Leg Hamstring Curl |
Pull |
Exercise Ball |
Intermediate |
None required |
Legs, Hamstrings, Glutes |
Side to Side Step-Overs |
Push |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Quadriceps, Glutes, Hamstrings |
Forward Lunge with Overhead Dumbbell Press |
Push |
Dumbbell |
Intermediate |
None required |
Legs, Shoulders, Quadriceps, Hamstrings |
Bridge 4 Way Glute- Feet and Knees Together |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Core, Glutes, Hamstrings |
Bridge 4 Way Glute- Knees Together |
N/A |
Bodyweight |
Beginner |
Ab Mat |
Legs, Core, Glutes, Hamstrings |
Heel Kicks |
N/A |
Warm Up |
Beginner |
None required |
Legs, Hamstrings, Calves, Glutes |
Reverse Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Hips, Quadriceps, Hamstrings |
Body Weight Squat |
|
Bodyweight |
Beginner |
None required |
Legs, Glutes, Quadriceps, Hamstrings |
Dumbbell Lunges: Alternating |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Cable Kick Backs |
Push |
Bodybuilding |
Intermediate |
Ankle Strap Attachment, Cable Crossover Machine |
Legs, Glutes, Hamstrings |
SS: Upright & Lying Hamstring Curls |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Core, Hamstrings, Glutes |
Barbell Reverse Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Barbell Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack |
Legs, Quadriceps, Hamstrings, Glutes |
Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Bridge 4 Way Glute- Feet Together Knees Out |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Hamstrings |