equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Anchor a resistance band low, at a door hinge or a heavy table leg.
2. Lie face down on a mat with your feet towards the anchor.
3. Loop the free end around one ankle.
4. Start with the leg straight and the band under light tension.
5. Rest your forehead on your hands and brace your midsection.

1. Bend the knee, drawing the heel towards your backside.
2. Keep the hip flat on the mat as the knee bends.
3. Pause briefly at the top with the hamstring contracted.
4. Lower the leg under control until it is straight again.
5. Finish all reps on one leg before switching.

Exhale as the heel comes up, inhale as the leg straightens.

• Keep the hips pinned to the floor.
• Curl the heel in, do not lift the thigh.
• Move further from the anchor to increase resistance.
• Control the way down — that is where the work is.
• Point the toes slightly to keep the calf out of it.

• Lifting the hips to help the heel travel further.
• Letting the band pull the leg straight quickly.
• Anchoring the band somewhere it can slip loose.
• Rushing so the hamstring never holds tension.
• Arching the lower back at the top of each rep.

From a straight leg to the heel drawn as close to the backside as the hamstring allows, hips flat throughout.