Hamstring Slide Series (Sorinex Roller / Arqex)
RDL Variations & Implementations
Reverse Hyper Iso Switches
REVERSE HYPER ISO HOLD SWITCHES
The Reverse Hyper is the ultimate Posterior Chain exercise. The great thing about this exercise is it has dozens of different variations. This variation is great for:
- Single leg strengthening of the hip extensors
- Isometric strengthening of the entire posterior chain
- Isometric strengthening of the trunk/spine rotators
- One of the most effective strengthening exercises for the hamstrings and glutes
SPEED BELT BOX SQUAT – VARIABLE LOADING (BANDS AND DOUBLE CHAINS VARIABLE LOADING)
For bigger lineman that need a good variation to the basic squat, loading from the waste down puts more focus on the legs with less stress on the spine. Sometimes it can out of necessity because larger athletes (especially with tight shoulders) can be uncomfortable with a standard straight bar on their back. Sometimes it’s just a great variation. It can be done on a box, which gets good focus on unloading the knee joint because the eccentric load is minimized with the isometric pause at the bottom of the squat. This will put the focus on the concentric power. Note that variable loading will allow the athlete to accelerate through the end range of motion, which focuses on accentuating the power and recruiting more motor units. This variation is great for:
- Pure concentric power
- Dynamic strengthening of the hips
- High speed eccentric loading of the hips
- Great trunk/spine work with the added stimulus of the Kettlebell hold
Knee Joint Posterior Chain Exercises