Long lunge with the rear knee low, forearm to the floor beside the front foot, then straighten the front leg to feel the hamstring — repeat the sequence on the other side.
Used in
- Week 2 · Mon — Legs · Groove
- Week 1 · Fri — Squat & Pull · Groove the Pattern
- Week 1 · Mon — Squat & Bench · Groove the Pattern
- Week 1 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 2 · Fri — Squat & Pull · Groove the Pattern
- Week 2 · Mon — Squat & Bench · Groove the Pattern
- Week 2 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 3 · Fri — Squat & Pull · Groove the Pattern
- Week 3 · Mon — Squat & Bench · Groove the Pattern
- Week 3 · Wed — Squat & Overhead Press · Groove the Pattern
- Week 4 · Fri — Squat & Pull · Technique Check
- Week 4 · Mon — Squat & Bench · Technique Check
- Week 4 · Wed — Squat & Overhead Press · Technique Check
- Week 5 · Fri — Squat & Pull · Progress
- Week 5 · Mon — Squat & Bench · Progress
- Week 5 · Wed — Squat & Overhead Press · Progress
- Week 6 · Fri — Squat & Pull · Progress
- Week 6 · Mon — Squat & Bench · Progress
- Week 6 · Wed — Squat & Overhead Press · Progress
- Week 7 · Fri — Squat & Pull · Progress
- Week 7 · Mon — Squat & Bench · Progress
- Week 7 · Wed — Squat & Overhead Press · Progress
- Week 8 · Fri — Squat & Pull · Retest
- Week 8 · Mon — Squat & Bench · Retest
- Week 8 · Wed — Squat & Overhead Press · Retest