Section 3 - Exercise Videos
Exercise #7 – Knee Extensors, Hip Extensors
Exercise #7 - Workout Summary
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 3-7a 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 3-7b below.
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Keep your back as straight as possible throughout the exercise and make sure you do not lock your knee out.
- All the exercises in this program recommend using between 70-80% of your maximum strength over a 10-15 second period of time. This is a significant amount of effort and the best way to gauge this is you should feel like you need to take a rest from the exercise around the 10 second mark. So when it’s your turn to do the exercises, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more then you do not have enough resistance and will need to increase it.
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Knee Extensors, Hip Extensors.