Section 3 - Exercise Videos
Exercise #5 – Hip Extensors
Exercise #5 - Workout Summary
Muscles Used: Hip Extensors
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.
The final hold position for the right leg is shown in Figure 1a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 1b below.
Figure 1a. Final hold position with the right leg.
Figure 1b. Final hold position with the left leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #5
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Remember to always train within the physical limits of the band. What this means is no matter how much effort you are exerting for a given exercise, the resistance band should still be capable of stretching a little further. If the band is stretched to its maximum where there is no more stretch left in it, you will essentially turn the resistance band into a static rope, or cable, incapable of returning any elastic force back. This greatly reduces its effectiveness. If this should happen to you, then watch the video on “How to increase resistance” and use of the methods presented there.
- If you experience any abnormal discomfort during these exercises, ease off just a little bit. If the discomfort persists, consult with your physician before continuing.