90/90 Hamstring

طريقة الأداء

1. 01Lie on your back, with one leg extended straight out.
2. 02With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
3. 03Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
4. 04Repeat for 10-20 repetitions, and then switch to the other leg.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.