- 12 SHOCK THRUSTS relax glutes then drive and squeeze
- :20sec ISOMETRIC GLUTE HOLD
- 12 HAMSTRING CURLS :04sec negative
- :15sec ISOMETRIC HAMSTRING HOLD each side
- :15sec ISOMETRIC LUNGE HOLD each side
- Hamstring curl machine
*Always select appropriate weight for your level. Exercises should be incorporated into your routine every other day.
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