Week 1 - Day 1

Drill 5: Wall Hamstring Press

Setup

  • Lie on your back with feet on wall, knees and hips at 90 degrees.
  • Arms resting by sides or palms on lower ribs.

Instructions

  • Gently press both heels into the wall as if trying to slide the wall down.
  • Avoid lifting the hips; let hamstrings engage and stabilize the pelvis.
  • Breathe steadily throughout.
Sets: 2 – 3
Reps: 5 – 10 second presses
Breath: Slow, steady breathing throughout each press
Rest: 20 – 40 seconds between sets

What to Feel

  • Gentle hamstring tension.
  • Subtle core engagement as pelvis anchors.

What to Avoid

  • Pushing through toes.
  • Holding breath or squeezing glutes excessively.

Red Flags

  • Cramping or sharp discomfort.
  • Shaking or bracing excessively.

Regression

  • Move feet slightly lower on the wall to reduce intensity.