Do three sets of 20 reps with 45 seconds rest between sets, using a weight you could easily lift twice as much without failure.
Let the weight hang at your sides, and step forward with one leg, keeping your back straight, shoulders proud, eyes ahead. Lunge down until your back knee is close to the ground.
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Hold a bar (or barbell), letting the weight hang. Lean forward 10 degrees, bend the knees slightly, and shrug your shoulders up to your ears as high as possible.
Extend your legs without locking your knees, pushing the weight through your heels as you exhale, and inhaling as the weight comes back toward you.
Stand with feet shoulder-width apart, a dumbbell in each hand, with palms facing out. Keeping your elbows close and upper arms still, curl the weight upward as you exhale.
Drive your feet into the floor and stand tall with hips pushed forward as you finish, and slowly lower a hex or trap bar.
Keep your head, shoulders, and back in line, and don’t let your shoulders roll forward.
Seated Hamstring Curl
Placing the pad at the backs of the heels, breathe in, tense the hamstrings, and then curl the weight back and toward the butt.
Keeping your torso upright, tighten your core and focus on bringing your elbows—not your hands—down so that the bar hits your chest. Finish with a shoulder blade squeeze.
Lift your outside leg away from the body out to the side, keeping the legs straight for abduction.
For adduction, focus on pulling your leg across your centerline, then pause briefly, and return to the starting position.
Adapted from The Triathlete Guide to Sprint & Olympic Triathlon Racing by Chris Foster and Ryan Bolton.