Week 2 - Day 1

Drill 5: Wall Supported Heel Press

Setup

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

Instructions

  • Press both heels gently into the wall.
  • Maintain contact with the wall and focus on engaging the hamstrings.
  • Hold for 5 – 10 seconds, then relax.
Sets: 2 – 3
Reps: 5 – 8 controlled presses
Breath: Exhale during press, inhale to release
Rest: 20 – 40 seconds between sets

What to Feel

  • Hamstring activation and subtle core engagement.

What to Avoid

  • Pressing too hard or lifting the pelvis.

Red Flags

  • Cramping or sharp discomfort.

Regression

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