THE TRIPLE THREAT The stability ball “Triple Threat” is IHP’s monster hamstring and core protocol. It is a very effective way at increasing stride length with runners, by making them strong ‘pullers.” The 20 week program we have designed allows you to develop hamstrings of steel with virtually no soreness. 1- Bridge Lie down and place saiity ball under your heels % Open your amas and place the atom the round for suppert, 1 Keep yor knoersighy beat Lil your hips as high a you can without pr 7 Keep yourknees sgt bert Lin your hpe unt your body is extended and stright From che rg prin, walk the stably ball othe ball af he fee {Dea hips ta shout on inch ff the grand and repent Oey eset fect on Gacy oe ees We ssgreg eree + Repeat ATHP Us HUMAN PERFORMANCE UNIVERSITY 1950 NW Boca Raton Blvd Boca Raton, FL 33432 Phone: 561-620-9556 Website: www.ihpuniversity.com 2 - Leg Curl 7 Hstondngs keeping the bridge position smd repeat One leg progression How ¥ Perform 3 exercises as a non-stop circuit ¥ 3 sets per workout —3 times per week ¥ 5.15 reps of each exercise ¥ Move slowly and with control ¥ Use full ranges of motion that are pain free V Keep core tight throughout movements ¥ Control movement with the core muscles 20 week program ¥ Start with the two leg progression ¥ Week 1 ~5 reps of each exer ¥ Add 1 rep to each exercise every week NM 6 reps of each exercise — 18 non-stop reps ¥ Week 10-15 reps of each exercise ~ 45 non-stop reps ¥ Week 11 - start with single leg progression and go back to Weeks 1-10 rep scheme. Y Week 20-15 reps of each exercise ¥ HAMSTRINGS OF STEEL- 45 non-stop reps per leg. (e— 1S non-stop reps