Hamstrings from @#!*@!

This is a Body Sculpting pattern from www.turnstep.com. (pattern 1842)

You will need:

Have students lie on their backs with the left knee bent and the left heel on the middle of the step. Lift the right leg so that the right and left knees are even, and the right leg is extended in the air. Squeezing the thighs together, push the left heel into the bench and lift for two counts. The first count lifts the buns off the floor, the second count squeezes the buns and pushes the hip bones toward the ceiling. Lower for two. Once they get it, you can take it to singles. These are hard for the classes (AND the instructor), so you"ll probably only have to do about three set of 8 counts to overload the hamstrings. It's great when you don't have a lot of time left at the end of class.

To vary this for beginners, shorten the lever length: bend the right knee. With the knee bent, they can then hold the right foot in the air, rest the right calf on the left knee, or rest the right foot on top of the left foot. They can also do the whole exercise with both heels on the bench and continue as the class changes legs.

Added by Kat Hitchcock at 9:24 AM on Sunday, January 18, 1998 EST. Add to favorites (view favorites)
(Email: dkhitchcock@compuserve.com)
From: Yuma, Arizona (USA)
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