assisted prone hamstring

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Oberschenkel hamstrings assisted glutes lower back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Lie face down on a mat or bench with your legs fully extended.
  2. Have a partner or use a resistance band to secure your ankles.
  3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.