What's one area of the body that's often overlooked? The hamstrings. They not only flex the knee but they also contribute to hip extension (along with the gluteus maximus). In addition, they provide lateral support for the knee. If you're bored with doing hamstrings on a machine (or don't even work them at all), here are some creative options:
1) Prone Single Leg Curl: Start on your stomach with one leg pull back to 90 degrees keeping the foot relaxed. Do 3 sets of 10-15 reps on each side. 2) Single Leg Cable Leg Curl: Standing with hips square andankle strap on one leg, pull back to 90 degrees keeping the foot relaxed. Return to starting position with leg straight. Do 3 sets of 10-15 repetitions on each side.
3) Stability Ball Leg Curl: On the ground, place hands on both sides of your body with feet up on the ball, bend your knees to 90 degrees to bring the ball toward you, then extend the legs back straight to your starting position. Tip: keep hips lifted up. Do 10-20 reps.
4) Kettlebell Single Leg Dead Lift:Start on one leg with the kettlebell on the ground. Reach down with your arms keeping the stabilizing leg bent with your other leg extended out and pick up the kettlebell. Do 12-15 reps on each side.
One of the top fitness trainers in Chicago for ten-plus years. With eight years of personal training and management experience at one of the Gold Coast’s most exclusive clubs, Stephanie started her own business in 2004. She moved to the city in 1993 to attend DePaul University on a tennis scholarship and graduated in 1997 with degrees in Fitness Management and Athletic Training. During her years at DePaul, she was on the Great Midwest All Conference Team, DePaul Athletic Board, Conference USA Student-Athlete Advisory Committee and Captain of the Women’s Tennis Team for two years.
Starting at a young age playing competitive tennis, health and fitness have always played a significant role in Stephanie’s life. Her goal with each client is to provide guidance to a healthy and active lifestyle... and when they are committed to feeling fit and staying fit, she knows she's acheived success.
Stephanie has worked with both professional athletes and the general public, focusing on such things as: sports-specific training, sports rehabilitation, Muscle Activation Techniques, bridal fitness, pre/post partum training, weight loss, marathon training, scoliosis and arthritis.
Ski Slide (or side shuffles) for 45 sec. to 1 min. Plank Ups on slide board or climbers (10-20 reps) Front Raise with yellow or green band (12-15 reps) Reverse Fly prone on stability ball (12-15 reps)
Forward Walking Lunge with 1 Arm Shoulder Press (30 reps total/15 each side) Low to Hi Cable Rotation (12 reps each side) Lower Abdominal Twists (15-20 reps each side) Overhead Rope Tricep Extensions on Stability Ball (12-15 reps) Tricep Pushdowns w/ Bar (12-15 reps)
Push Ups on Bosu (10-15 reps) Reverse Crunches on Ground (15-25 reps) Medicine Ball Stretch Back Crunches on Stability Ball (15-25 reps) Side Plank Holds (20-45 sec. each side)
Repeat each circuit 3 times
Alternating Arm Cable Chest Press (30 reps total) Oblique Crunches on Bosu (20-30 reps) Reverse Lunge/One Arm Shoulder Press Balance (12-15 reps each side) Jump Rope (1 min) Reverse Grip Lat Pulldown (12-15 reps) Seated Leg Curl (12-15 reps) Single Arm Bent Over Row on 1 leg (12 reps each side) Seated Adductor Machine (12-15 reps) Bicycle Abs with Upper Body Twist (20-30 reps) Prone Glute Extensions on Ball or floor (15 reps each side)
Repeat 3 times
Single Leg Squat Shoulder Press (12-15 reps each side) V-ups (15-20 reps) Side Walks w/ Circle Band (15 walks each side) Rope or Wide Grip Cable Row (12-15 reps) Step Ups (45-60 secs.) Side Planks w/ Hip Lift (12-15 each side) Incline Dumbell Chest Press (12-15 reps) Alternating Forward/Side Lunges (8-10 reps each side) Lower Abs Scissors (20-30 reps) Single Arm Rope Tricep Extension (12-15 reps each side) Cable Bicep Curls with Bar (12-15 reps) Squat or Box Jumps (12 reps)
Repeat 3 times
Alternating Cable Chest Press (12-15 reps) Bent Over Dumbell Row (12-15 reps) Plie Squats (15 reps) Decline Crunches on the Bosu (20-25 reps) One Arm Lateral Raise on One Leg (or balance on 1/2 foam, 12 reps) Lunge Jumps (16 reps) Side Bends on Ball or machine (15 reps each side) Lat Pulldown on Ball (12-15 reps) Dumbell Tricep Kickbacks (12-15 reps) Lateral Jumps touching cones or ground (20 reps) Bicep Curl with One Arm Hold (12 reps each side)
Repeat 3 times
Single Arm Chest Press on the Ball (10-15 reps) Alternating Oblique Crunches on Ball (20-30 reps) Single Leg Squats touching ground (10-15 reps each side) Pull-ups (10-15 reps) Cable Low Row (10-15 reps) Jump Rope (1 minute) Alternating Reverse Lunges w/ Bicep Curl (20-30 reps) Push-ups (12-15 reps) Prone Leg Curl (10-15 reps) Single Leg Press (10-15 reps)