HEEL LIFT TO HAMSTRING CURL
Hips, glutes, quads and core. Holding onto the side of a chair, hinge forwards at the hips to a flat-back k position, arms by your sides. Bend your left knee as you lift your right leg behind you, keeping hips square and core engaged (image A). To do the heel el lift, bend your raised knee slightly and pulse that heel up and down. After a full ull set, go straight into a set of hamstring curls (image B): To do these, bend your r raised leg to 90 degrees, then straighten en and repeat. For advanced, keep the supporting heel raised throughout.
15-20 lifts and curls, each leg. g.