Functional exercise training methods and devices for improving hamstring strength and conditioning

Abstract

Various aspects of the present disclosure provide functional exercise training and instructional methods and devices for hamstring strengthening and conditioning. In one exemplary embodiment, a method generally includes lying down in a supine position on a support surface and resiliently suspending a leg from supporting structure. The method also includes raising the pelvic area off the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg.

1 . A functional exercise training method for hamstring strengthening and conditioning, the method comprising: 
 lying down in a supine position on a support surface;    resiliently suspending a leg from supporting structure; and    raising the pelvic area off the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg.    
   
   
       2 . The method of  claim 1 , further comprising maintaining the pelvic area raised off the support surface for an amount of time by utilizing an isometric contraction in the one or more of said hamstrings, gluteals, and core muscles of the suspended leg.  
   
   
       3 . The method of  claim 1 , further comprising maintaining the non-suspended leg resting on the support surface during said raising of the pelvic area.  
   
   
       4 . The method of  claim 1 , further comprising repeatedly dynamically raising and lowering the pelvic area utilizing concentric and eccentric muscle contractions at various velocities and tempos relative to the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg.  
   
   
       5 . The method of  claim 1 , further comprising maintaining a knee of the suspended leg at least partially flexed during said raising of the pelvic area.  
   
   
       6 . The method of  claim 1 , further comprising extending the arms generally outwardly from the body and resting the arms against the support surface during said raising of the pelvic area.  
   
   
       7 . The method of  claim 1 , wherein the suspended leg is resiliently suspended from the supporting structure by an adjustable stirrup, and wherein the method includes selectively adjusting the stirrup size to thereby tailor the stirrup size for the exerciser's foot size.  
   
   
       8 . The method of  claim 1 , wherein the suspended leg is resiliently suspended from the supporting structure by one or more elastic bands, and wherein the method includes adjusting the elastic resistance by changing the number of elastic bands or by using more or less elastic bands.  
   
   
       9 . The method of  claim 1 , further comprising adjusting a height of the supporting structure before resiliently suspending the leg from the supporting structure.  
   
   
       10 . The method of  claim 1 , further comprising raising and maintaining the non-suspended leg off the support surface during said raising of the pelvic area.  
   
   
       11 . The method of  claim 10 , wherein said maintaining of the non-suspended leg includes maintaining the non-suspended leg off the support surface at about a ninety degree angle relative to the support surface.  
   
   
       12 . The method of  claim 11 , further comprising repeatedly dynamically raising and lowering the pelvic area utilizing concentric and eccentric muscle contractions at various velocities and tempos relative to the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg while maintaining the non-suspended leg off the support surface at about a ninety degree angle relative to the support surface.  
   
   
       13 . The method of  claim 1 , further comprising controllably lowering the pelvic area to the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg.  
   
   
       14 . A method for use by a trainer instructing a trainee in the performance of an exercise for hamstring strengthening and conditioning, the method comprising: 
 instructing the trainee to lay down in a supine position on a support surface;    instructing the trainee to position the trainee's foot or leg within a support resiliently suspended from supporting structure, whereby the trainee's leg is resiliently suspended by the support; and    instructing the trainee to use the trainee's hamstrings, gluteals, and core muscles of the suspended leg to raise the pelvic area off the support surface.    
   
   
       15 . The method of  claim 14 , further comprising instructing the trainee to maintain the pelvic area raised off the support surface for an amount of time by utilizing an isometric contraction in the trainee's hamstrings, gluteals, and core muscles of the suspended leg.  
   
   
       16 . The method of  claim 14 , further comprising instructing the trainee to maintain the trainee's non-suspended leg resting on the support surface.  
   
   
       17 . The method of  claim 14 , further comprising instructing the trainee to repeatedly dynamically raise and lower the pelvic area utilizing concentric and eccentric muscle contractions at various velocities and tempos relative to the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg.  
   
   
       18 . The method of  claim 14 , further comprising instructing the trainee to partially flex the knee of the trainee's suspended leg.  
   
   
       19 . The method of  claim 14 , further comprising instructing the trainee to extend the trainee's arms generally outwardly from the body and rest the arms against the support surface.  
   
   
       20 . The method of  claim 14 , wherein the support is an adjustable stirrup, and wherein the method further comprises instructing the trainee to adjust the stirrup size to thereby tailor the stirrup to the trainer's foot size.  
   
   
       21 . The method of  claim 14 , wherein the support is at least partially suspended by one or more elastic bands, and wherein the method further comprises instructing the trainee to adjust the elastic resistance by changing the number of elastic bands or by using more or less elastic bands.  
   
   
       22 . The method of  claim 14 , further comprising instructing the trainee to adjust the height of the supporting structure.  
   
   
       23 . The method of  claim 14 , further comprising instructing the trainee to raise and maintain the trainee's non-suspended leg off the support surface.  
   
   
       24 . The method of  claim 23 , wherein the method includes instructing the trainee to maintain the trainee's non-suspended leg off the support surface at about a ninety degree angle relative to the support surface.  
   
   
       25 . The method of  claim 24 , further comprising instructing the trainee to repeatedly dynamically raise and lower the pelvic area utilizing concentric and eccentric muscle contractions at various velocities and tempos relative to the support surface by using one or more of the hamstrings, gluteals, and core muscles of the suspended leg while maintaining the non-suspended leg off the support surface at about a ninety degree angle relative to the support surface.  
   
   
       26 . The method of  claim 14 , further comprising instructing the trainee to use the trainee's hamstrings, gluteals, and core muscles of the suspended leg to controllably lower the pelvic area to the support surface.  
   
   
       27 . The method of  claim 14 , wherein said instructing includes the trainer demonstrating at least a portion of the exercise.  
   
   
       28 . The method of  claim 14 , wherein said instructing includes the trainer providing the trainee with audiovisual material having said instructions for performing the exercise.  
   
   
       29 . An audiovisual work comprising at least one of audio material and visual material explaining how to perform at least one exercise for hamstring strengthening and conditioning, the audiovisual work including: 
 audiovisual material instructing a user to lay down in a supping position on a support surface;    audiovisual material instructing the user to resiliently suspend a leg from supporting structure; and    audiovisual material instructing the user to raise the pelvic area off the support surface by using the hamstrings, gluteals, and core muscles of the suspended leg.    
   
   
       30 . The audiovisual work of  claim 29 , further comprising audiovisual material explaining how to resiliently suspend the leg from supporting structure.