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Hamstring-SMR

Hamstring-SMR

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Hamstring-SMR

i Instructions

In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.

Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.

Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Physiological Impact

0%

Heart Rate Impact

0%

Muscle Load

0%

Fatigue Level

0%

Recovery Rate

Caloric Benchmarking

Running 400 kcal

Cycling 300 kcal

Swimming 500 kcal

Actual exercise 0 kcal

0 kcal 300 kcal 600 kcal

High Intensity

Related Disciplines

Unsupervised Product

Mountain Bicycling, Competitive, Racing

BMX Bicycling

Mountain Biking, General

Bicycling 10 mph, Leisure, to Work or for Pleasure

Bicycling to/from Work, User-Selected Pace

Bicycling on Dirt or Farm Roads, Moderate Pace

Bicycling, General

Leisure Bicycling, 5.5 mph

Bicycling, leisure, 9.4 mph

Bicycling, 10-11.9 mph, leisure, slow, light effort

Bicycling, 12-13.9 mph, leisure, moderate effort

Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort

Bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general

Bicycling, > 20 mph, Racing, not Drafting

Bicycling, 12 mph, Seated, Hands on Brake Hoods or Bar Drops, 80 RPM

Bicycling, 12 mph, standing, hands on brake hoods, 60 rpm

Unicycling

Activities Promoting Video Games (e.g., Wii Fit), Light Effort (e.g., Balance, Yoga)

Activity-promoting Video Game (e.g., Wii Fit), Moderate Effort (e.g., Aerobic, Resistance Exercises)

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Military-style obstacle course training, boot camp training program

Stationary Bike, General

Stationary Bike, 30-50 Watts, Very Light to Light Effort

Stationary Bicycle, 90-100 Watts, Moderate to Vigorous Effort

Stationary Cycling, 101-160 Watts, Vigorous Effort

Stationary Bike, 161-200 Watts, Vigorous Effort

Stationary Bicycle, 201-270 Watts, Very Vigorous Effort

Bicycling, stationary, 51-89 watts, light-to-moderate effort

Stationary Bike, Dual-Action, RPM/Spin Class

Expert Insights

Expert Insights

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Dietary Support

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Leisure Bicycling, 5.5 mph

Bicycling, 10-11.9 mph, leisure, slow, light effort

Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort

Activities Promoting Video Games (e.g., Wii Fit), Light Effort (e.g., Balance, Yoga)

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Circuit Training, Including Kettlebells, Some Aerobic Movement with Minimal Rest, General, Vigorous Intensity

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Resistance Training (Weight), Multiple Exercises, 8-15 Repetitions at Varied Resistance

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