This Week's Performance Care:
Today we will address the Hamstrings.
We will implement hamstring work into our weekly core, as well as work on flexibility/mobility for the hamstrings.
**Video links attached to each exercise
CORE:
Perform as a circuit x 3 rounds, with minimal rest between each exercise:
Front Loaded Good mornings 3 x 10
(10 variations included)
Hamstring Walkouts 3 x 8
3 Legged Dog to Plank Crunches 3 x 10/side
Rest 1 min then move into the following:
One Leg Planks x 1 min alternating legs every 20 sec
***You can perform up to 3 rounds of these
HAMSTRING FLEXIBILITY/ MOBILITY:
Dynamic Warmups Pre Workout:
Dynamic Hamstring Stretch x 5/side
Sciatic Nerve Glides x 5/side (gentle)
Hamstring Sliders x 10
Hip Airplanes x 5/side
Flexibility/Mobility:
End Range Hamstring Curls x 10/side (can use cable or band)
Eccentric SL RDL x 10/side (3-5 sec lower)
Chinese Plank Deadbug x 10/side
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.
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