52 Sep/Oct 2017 oxygenmag.com.au
Training
LYING HAMSTRING CURLS
Set-up: Lie on a bench and get someone to
place a dumbbell between your feet.
Action: Slowly lower the dumbbell towards the
ground (aim for about a 3-second time period
from the start to finish of the rep) and then
bring the dumbbell back up as you squeeze
your hamstrings!Superset this exercise with leg extensionsLEG EXTENSIONSSet-up: Sit in the machine so that feet are under the
pad and that you’re sitting comfortably in the seat.
Action: Kick your legs up towards the roof while
you maintain a slow controlled tempo and feel the
contraction in your quads. Pause at the top for one
second before you bring the weight back down to
the starting position