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Coaching Objective
Skill Level: Intermediate, Skill Development: Strength. This strength exercise is a great way to strengthen your hamstrings without going to the gym. Using a box or bench to press your heels on will increase the load and difficulty compared to having your feet on the floor. You will be strengthening two of the most important muscles in the lower body (hamstrings and glutes).
Drill Instruction
- Using a bench or box, press the back of your heels on the bench or box. Lay on your back.
- Lift your hips up (bridge up)
- Hold this position for 20 to 40 seconds.
Coaching Messages
- Keep your hips high as possible.
- Focus on squeezing your glute muscles and hamstrings while driving through your heels.
- CHALLENGE YOURSELF: the less knee bend you have the more difficult this exercise is.
- Be Strong and Be Awesome!
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