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Hamstring Pull Up
Lie on your back with your heels in the Redcord Sling (or one heel in each of the straps). Tighten your abdominals and lift your hips into a straight body position by pressing your heels down. Pull your heels toward your buttocks without dropping your hips. Return to the starting position.
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Quad Press
Lie on your stomach with your ankles in the straps and your knees in 90 degrees flexion. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position by extending your knees. Return to the starting position by slowly flexing your knees.
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Side-lying - Inner Thigh
Lie on your side with your upper leg in the Redcord Sling. Tighten your abdominals and lift your hip and lower leg by pressing the upper leg down. Avoid flexing your hip. Return to the starting position. The exercise can also be performed with the upper body supported on your forearm or a straight arm.
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Lunges
Stand with one foot in the Redcord Sling. Tighten your abdominals and keep a straight back. Get into to the lunge position by flexing your knees and hips. Return to the starting position by extending your legs.
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Side-lying - Outer Hip
Lie on your side with your legs in the Redcord Sling. Tighten your abdominals and lift your hip by pressing the legs down. Avoid flexing your hip. Return to the starting position. The exercise can also be performed with the upper body supported on your forearm.
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Dynamic Crunch
Lie on your stomach with your legs in the Redcord Sling. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position. Pull your knees towards your chest by flexing your legs. Avoid moving your upper body forward. Return to the starting position.
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