## **Standing Hamstring Activation with Dumbbell — How To** A quick, controlled drill to wake up the hamstrings before LLT work. ### **Setup** - Stand tall with leg in a small split stance both feet on floor - feet hip‑width and a light dumbbell held at top of thigh. - Soften your knees and brace your core. ### **Steps** 1. Hinge at your hips by sending them back, keeping your spine long. 2. Feel the stretch/load shift into your hamstrings by moving DB down leg. 3. Drive through your hips back bending back leg and lengthening from leg, feel hamstring before return to standing with control. 4. Repeat for smooth, steady reps. ### **Key Cues** - “Hips back, chest long.” - “Feel the hamstrings load before you lift.” - “Move slow and controlled.”

## **Mini Band Standing Hamstring Curl — How To** ### **Setup** - Loop a mini band around your ankles or just above them. - Stand tall, holding a wall or rail lightly for balance. - Soften your knees and brace your core. ### **Steps** 1. Shift your weight onto your standing leg. 2. Bend the working knee and pull your heel toward your glute against the band’s resistance. 3. Pause briefly at the top, keeping hips square and core steady. 4. Lower the foot with control and repeat for reps. 5. Switch legs. ### **Key Cues** - “Keep hips level.” - “Slow curl, slow return.” - “Feel the hamstring—not the low back.” ### **Purpose** - Activates hamstrings for LLT prep, gait work, and posterior‑chain stability.

## **Mini Band Pull‑Apart — Standing (How To) ** Stand tall with a mini band held at shoulder height, hands just wider than shoulder‑width. Keep your ribs down and arms long. **How To** - Pull the band apart by drawing your shoulder blades back and wide. - Pause briefly with the band stretched, keeping elbows soft and chest steady. - Return with control, maintaining tension on the band. **Key Cues** - “Shoulder blades back and wide.” - “Arms long, ribs quiet.” - “Smooth pull, smooth return.”

## **Resistance Band Angel Wing Pushouts — How To** Stand tall with a light resistance band behind at shoulder blade height, hands just wider than shoulder‑width. Keep ribs down and shoulders relaxed. **How To** - Press your arms outward and slightly back in a smooth “angel wing” arc. - Pause with the band stretched, feeling your upper back and rear‑shoulder muscles engage. - Return with control, keeping tension on the band the whole time. **Key Cues** - “Arms long, chest steady.” - “Shoulder blades glide back and wide.” - “Smooth push out, smooth return.”

## **Supported Split Stance Bent‑Over Row with DB — How To** ### **Setup** - Stand in a split stance with your front hand resting on a bench, box, or rail for support. - Hold a dumbbell in the opposite hand. - Hinge forward at the hips, keeping your spine long and core braced. ### **Steps** 1. Let the dumbbell hang straight down with your shoulder relaxed. 2. Drive your elbow back toward your hip, keeping it close to your body. 3. Pause briefly at the top, feeling your shoulder blade pull toward your spine. 4. Lower the weight with control and repeat for reps. 5. Switch sides. ### **Key Cues** - “Front foot roots, back heel long.” - “Hips square, chest steady.” - “Pull with the elbow, finish with the shoulder blade.”

## **DB Seated Bicep Curls — How To** ### **Setup** - Sit tall at the edge of a bench or chair with feet planted. - Hold a dumbbell in each hand, arms long at your sides, palms facing forward. - Keep your chest lifted and core lightly braced. ### **Steps** 1. Curl the dumbbells toward your shoulders, keeping elbows close to your ribs. 2. Pause briefly at the top without letting shoulders hike up. 3. Lower the weights with control until arms are fully extended. 4. Repeat for smooth, steady reps. ### **Key Cues** - “Elbows stay pinned.” - “Slow up, slower down.” - “Chest tall, no swinging.”

## **Mini Ball Pallof Press with Breath — How To** ### **Setup** - Stand in an athletic stance with a mini ball placed between your hands at chest height. - Hold the band at your side so it’s pulling you into rotation. - Brace your core and keep ribs stacked over hips. ### **Steps** 1. Inhale to prepare, keeping the ball gently squeezed between your palms. 2. Exhale as you **press the ball straight forward**, resisting the band’s pull. 3. Maintain square hips and shoulders—no twisting. 4. Inhale as you bring the ball back to your chest with control. 5. Repeat for smooth, steady reps, then switch sides. ### **Key Cues** - “Exhale as you press.” - “Stay tall and resist rotation.” - “Light squeeze on the ball to connect core and shoulders.”

## **Elbow Plank — How To** A strong core‑tension drill using intentional pressure from elbows to heels. ### **Setup** - Start on your forearms with elbows under shoulders. - Extend legs long behind you, toes tucked, body in one straight line. - Brace your core and keep ribs down. ### **Steps** 1. Press your **elbows forward** into the floor as if you’re trying to slide them toward your heels. 2. At the same time, **drive your heels back** as if you’re trying to push the floor away. 3. Feel the tension meet in the center of your body—deep core, glutes, and lats all switch on. 4. Hold steady with level hips and slow breathing. ### **Key Cues** - “Elbows forward, heels back.” - “Create tension, don’t chase height.” - “Long spine, steady ribs.”