Ex.1 1 leg bridge hold ankle pumps
Sets: 3
Reps: 20-30 sec each leg
Rest between sets: 1-2 min
Ex.2 Supine hamstring curls w/knee cars
Sets: 3
Reps: 6 each leg. Performing 1 complete knee cars counts as 1 rep.
Rest between sets: 45 sec – 1 min
Sets: 3
Reps: 8-10 each
Rest between sets: 45 sec – 1 min
Ex.4 Wall SL bridge w/calf raises
Sets: 3
Reps: 8 each. 3 sec eccentric portion
Rest between sets: 45 sec – 1 min
Ex.5 Deep tier glute/ham landlings
Sets: 3
Reps: 12 reps each leg
Rest between sets: 1-2 min