Week 5 - Day 3

Drill 3: Wall Hamstring Press with Rib Stability

Setup

  • Lie on your back with feet on the wall, knees at 90 degrees.
  • Arms resting by your sides.

Instructions

  • Exhale and gently press heels into the wall.
  • Hold for 5–8 seconds while maintaining pelvic control.
  • Inhale and relax.
Sets: 2 – 3
Reps: 5–8 second holds
Breath: Steady breathing throughout
Rest: 30 seconds between sets

What to Feel

  • Hamstring activation and pelvis stability
  • Controlled pressure without arching

What to Avoid

  • Pushing through toes or lifting hips

Red Flags

  • Sharp pain or cramping

Regression

  • Move feet slightly lower on the wall for reduced intensity.