Single Leg RDL

Adds massive balance demands on the ankle and hip. Indispensable for identifying and leveling out side-to-side differences in your hamstrings before they turn into actual muscle tears on the pitch.

• Wear your heavy, book-loaded backpack (wear it on your chest for better counterbalance) or hold two heavy water jugs. The mechanics are identical to holding dumbbells.
• Focus on your hip bones. Imagine you have two headlights on your hips – both must point straight down at the floor the entire time. Never let the trailing hip rotate up toward the ceiling.