Exercises

Leg Curl (lying)

Lying face down, thighs supported and knees just over the edge of the pad, lift leg(s) to right angles. Keep hips firmly agaisnt the pad and lower leg(s) with control to the start position. Feel the muscle(s) in the back of the leg doing the work. Note. Single vs double leg option.
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Alternate Limb Raise - With added weight (on floor mat)

Lie face down on a floor mat and keep your hips in a stable position throughout the movement. While holding a light weight in each hand, lift opposite arm and leg together. Feel the muscles in the rear shoulder, upper back and bottom doing the work
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Tricep Dip-Bar

Hands are placed at the side of the body with a neutral grip on the bar. Legs are bent up behind the body. The body is then lowered to a comfortable postion under control to a point where elbows are at right angles. From here the body is pushed back to the start position. Feel the muscles in the back of the arms and shoulders doing the work. Note. Chair and Bench options.
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