Single leg deadlifts Single leg deadlifts Standing on one leg, lean forward by hinging at your hip while maintaining neutral spine (don't crunch forward). Then return to starting position. You should feel a hamstring stretch at the end of your range of motion, this should be all that keeps you from going further if you maintain neutral spine. *Using a stick as biofeedback: Hold a dowel/stick vertically along your back from your buttocks to your head, you should be able to keep the stick touching your buttocks as you hinge forward, if it leaves your butt you're likely cheating by flexing your spine. *This exercise can be progressed by adding a dumbbell to the hand opposite of the foot you're standing on.

Reps __________ 1 Time 2 Times 3 Times 4 Times 5 Times 6 Times 7 Times 8 Times 9 Times 10 Times 11 Times 12 Times 13 Times 14 Times 15 Times 16 Times 17 Times 18 Times 19 Times 20 Times 21 Times 22 Times 23 Times 24 Times 25 Times 26 Times 27 Times 28 Times 29 Times 30 Times 31 Times 32 Times 33 Times 34 Times 35 Times 36 Times 37 Times 38 Times 39 Times 40 Times 41 Times 42 Times 43 Times 44 Times 45 Times 46 Times 47 Times 48 Times 49 Times 50 Times Hold __________ 0 Seconds 1 Second 2 Seconds 3 Seconds 4 Seconds 5 Seconds 6 Seconds 7 Seconds 8 Seconds 9 Seconds 10 Seconds 11 Seconds 12 Seconds 13 Seconds 14 Seconds 15 Seconds 20 Seconds 25 Seconds 30 Seconds 35 Seconds 45 Seconds 1 Minute 2 Minutes 3 Minutes 4 Minutes 5 Minutes 6 Minutes 7 Minutes 8 Minutes 9 Minutes 10 Minutes 12 Minutes 15 Minutes 20 Minutes 25 Minutes 30 Minutes Duration __________ 10 Seconds 15 Seconds 20 Seconds 25 Seconds 30 Seconds 45 Seconds 60 Seconds 90 Seconds 2 Minutes 3 Minutes 4 Minutes 5 Minutes 6 Minutes 7 Minutes 8 Minutes 9 Minutes 10 Minutes 11 Minutes 12 Minutes 13 Minutes 14 Minutes 15 Minutes 16 Minutes 17 Minutes 18 Minutes 19 Minutes 20 Minutes 25 Minutes 30 Minutes 40 Minutes 45 Minutes 60 Minutes 70 Minutes 80 Minutes 90 Minutes 2 Hours 3 Hours 4 Hours 5 Hours Complete __________ 1 Set 2 Sets 3 Sets 4 Sets 5 Sets 6 Sets 7 Sets 8 Sets 9 Sets 10 Sets 11 Sets 12 Sets 13 Sets 14 Sets 15 Sets 16 Sets 17 Sets 18 Sets 19 Sets 20 Sets Set(s) Perform __________ 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Time(s) a Day a Week an Hour __________

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