Workout Instructions

A1: Lying Hamstring Curl

Ascending reps (pause sets)
4 sets, 3/4/5/6/7 reps with 15 seconds rest between each rep range
3 min rest between sets 

Cues 

- Hold tight and pull lats down 

- Ribcage to pelvis to lock the abs in and minimise lower back extension

- Control the eccentric, but be explosive on the concentric

B: Glute Drive

Ascending reps (pause sets)
4 sets, 3/4/5/6/7 reps with 15 seconds rest between each rep range
3 min rest between sets 

Cues 

- Keep chin tucked, eyes to follow hips

- The most important part of this is the top so spend 1 second at the top in a pause

- Keep ribcage down to pelvis to lock on abs and minimise lumber extension

C: Donkey Hack Squat (Single Leg) 

4 sets, 12 reps 

Cues 

- Place foot in comfortable position

- Control the eccentric phase and go as low as your strength and mobility allows

- Once you have hit your desired depth, push the world away 

D: Kick Backs

3 sets, 15 reps 

Cues

- Place a plate under the standing foot to allow a swift follow through

- Keep rib cage down to pelvis to lock abs in and maximise hip extension

- Control the eccentric and be explosive on the concentric