My Top 3: September

Tara’s Top 3

 

Tara, Certified Personal Trainer at the Ottawa Athletic Club give us her #top3 Hamstring exercises.

 

1. Prone leg curl machine

  • Settings for pads: just above the ankles at the back of the leg
  • Feet flexed
  • Engage glutes and belly button pulled inward
  • Neutral spine
  • Breathe out on curl and control on the way back to start

2. Dumbbell single leg stance straight/Stiff leg deadlift

  • Feet hip width apart. Place the opposite foot slightly behind (lightly on the ball of the foot)
  • Lean forward by sliding hips back horizontally while maintaining a neutral spine
  • Dumbbells should stay close to the leg as they slide downward. Feel the stretch of the hamstrings
  • Slow and controlled down, strong upward motion engaging glutes

3. TRX Supine leg curl

  • Straps at mid-calf length
  • Lie face up. Heels of each foot in cradle and place hands at the side of torso palms down
  • Extend legs and lift hips so trunk/shoulders/legs aligned
  • Slowly bend the hips and knees while pulling heels toward the buttocks
  • Extend the hips to return to start positions
  • Add challenge: don’t allow the hips to bend rather bend only at knees

 

Tune in next month to see which trainer will be sharing their #mytop3 favourite exercises.