[music intro]
Hey, Jeff Cavaliere from athleanx.com!
Gonna bring to you now, we have talked about the quads before on one of some dangerous
exercises, straight out to dangerous exercises for your knees and one of the other things
that sort of gets my blood level raise is, people that are telling you that the hamstrings
workouts to lay out some hamstring curl machine.
Terrible stuff especially if you are an athlete.
You try to keep healthy hamstrings so, we have this week the Healthy Hamstring Workout.
I'm gonna show you how to do a hamstring workout without ever doing a laying hamstring curl
on any king of machine.
The deceleration leg swings, three times on each leg.
A 3 - way hamstring RDL, I'll show you three rounds of three on that.
Physioball circle curls.
And then my assisted glute ham raise, it's really cool we're gonna use that band again
to do what we have to do.
So let me start right here with these deceleration leg swings.
Basically you're gonna take one of this assisted bands down, put your foot in, let it come
out here, now, stabilization.
You gotta stabilize to this down glut, so gotta keep yourself stable here, the leg goes
down.
Here, slip a bit, go right back at the ankle, bring it straight down to here, quick decelerate
it on the way up.
Straight down, decelerate it.
So you're just coming down on a 45 degrees angle through here, because you still wanna
make sure that your hips are active and stabilization is when the leg comes up.
Nice and slow.
And slow on the way down.
If I came here I just let it pop up, that's where I'm gonna actually not be working my
deceleration and so.
You wanna be controlling the way up and you'll see you'll start to get higher and higher
and higher and actually you get a little of a hamstring stretch at the same time.
So, ten on each side.
Now we come over here to the 3 -- way hamstrings RDL.
Now you can even grab two low pullies or one, I'm just gonna grab one for now.
Load it u and get on here.
Whatever hand I'm having in we're gonna go to the opposite side.
So I'm just gonna stand here, let it bring me down and I'm gonna accelerate out of that
using my gluts pushing through, alright?
I'm not puling here at all.
So we're gonna go straight on, and drive out of it, then we're gonna come across our body
to the outside of the foot then drive out of it, then I come to the inside of the body
and you'll see that this has to carry me and the drive out of it.
So that's my three way, you go here, around, four rounds of three.
In and then drive out.
So you've got four rounds of that, straight ahead in and out.
Next thing we do right here, physioball circles.
Get down on the ground; you've seen these before I'm sure.
We're gonna activate again.
If you wanna protect your hamstrings you gave to get the gluts to contribute because what's
going on here is that most hamstrings strain comes from the hamstrings working when the
gluts quit.
If your gluts were involved in doing the job they're supposed to do, your hamstrings are
doing the job that they're supposed to do instead of do the job of both muscles.
You gotta be able to fire the gluts at all times when we're working the hamstrings.
So, here, we've seen this curls before, but what I want you to do is really make sure
that your gluts are active, getting yourself elevated and from here you're gonna do curls
with a certain circle, in and out.
Reason being here, one work all different part of the hamstrings.
Inner hamstring, outer hamstring.
You see the feet and the toes actually turning and rotating as we go.
We'll turn to the left, pull in, turn out through the right, each one activating different
areas of the hamstring.
Again keep in that glut you know, firing to keep in that bridge the whole time.
So we go around six clockwise, six counterclockwise.
Bringing ourselves through one set, three whole sets.
You can do it in a circuit or you could do it at straight sets.
Last one, back to the band again, one of the greatest exercise you could possibly do, a
glut ham raise.
You could do it on your own just like this.
So, you've got your band up on top, anchor your feet on to something.
ok?
Now, you're gonna hold on to the band, come here and you're letting your body fall, and
the when you come up you're pulling and squeezing through the hamstrings.
So, this is what's doing all the work.
I'm actually pulling from here to come back up and firing from the gluts.
Down, resist, hold back up by squeezing the hamstrings.
Come down, get to the bottom, pull back up hard on the hamstrings.
Deceleration, acceleration.
Deceleration, and the backup, acceleration.
So we take that through, you know, about twelve reps or so, but you're working on that slowly
and control those hamstrings.
Now, real quick just to kind of finally drill this point home.
Think about it.
If you're doing a hamstring curl, you're bending your knee, you're using the hamstrings to
bend your knee.
Let me show you something real quick.
If you're running, you know, playing sports, what bends my knee?
It's not the hamstrings; you're not flexing it to get down here, your hamstrings.
Gravity it's just kind of bending you, just let gravity take you down, it's gonna bend
your knee.
So, if you're just relying on hamstring curls to do all your hamstrings training, you're
actually setting yourself up for an injury because that is not the way the hamstrings
work when we're actually on our feet.
It looks like in the gym, it feels like that's what you're doing, that is how you're making
them contract that way, but that's not how they work when you are playing a game or playing
a sport.
If you wanna do it the way that they're doing it when you're playing sport you gotta work
on its ability to control deceleration.
This is the exact way you wanna do it.
So, guys, you know ATHLEAN-X by now, as a physical therapist I wanna make a program
that is not just wanna give you the results you want to build muscles, to make the muscles
fire the way they're supposed to work, but now to keep you healthy because if it wasn't
and you're keeping it healthy you wanna be able to continue going back in the gym and
get results anyway.
It would knock you out, you'd get hurt, you won't be able to stay in shape, so very important
to find a program that keeps you healthy, gives the results, and helps you build muscles
and at the same time because of the meal time helps you lose weight.
You know that's the kind of the perfect combination right there.
So, if you haven't already, join the SWAT team that now just start using the ATHLEAN-X
. These guys can trust their lives and the lives of others to ATHLEAN-X.
I couldn't be saying anymore about it.
Join us guys, head over to athleanx.com right now, get the system, put it to use to you,
stay healthy, stay in the gym and we'll be back with some more workouts.
Thanks!