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    Hamstring Curl: Supine, Rowing Machine, Bench, Weight/Plate, 1 Leg


    Exercise Name: Hamstring Curl: Supine, Rowing Machine, Bench, Weight/Plate, 1 Leg


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    Primary Muscles:
    4+ MUSCLE GROUPS
    ABDOMINALS (ALL)
    ABDOMINALS-OVERALL
    CALVES
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    BENCH
    ROWING MACHINE
    WEIGHT/PLATE

    Training Benefit:
    BALANCE/STABILITY
    STRENGTH


    Starting Position: Place a Bench perpendicular to the back of the Rowing Machine. Place the upper back on the Bench while the right leg is on the Rowing seat. Extend the left leg and hold a few inches above the hips. Bridge up until the body is level. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Have a Partner place and maintain a Weight/Plate on the center of the hips.

    Progress
    : Extend the right knee, rolling the seat away from the body. At the end range, without pause, pull though the right heel and bring the heel back towards the body. Squeeze the gluteals at the top. Return to the starting position and repeat. After the set, repeat with the other side.

    Tips
    : Low Back, Balance/Stability Precautions.

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