Shuttle Recovery Owner's Manual page 55

THIS EXERCISE MAY BE HARMFUL IF DONE WITH TOO GREAT OF RESISTANCE OR
INTENSITY. DO NOT USE THIS EXERCISE DURING PLYOMETRICS!
1. Place one foot on the foot rest with the knee vertically oriented above the foot.
2. Keep the hips square and the back flat to maintain a lordotic curve.
3. Place the other foot on the kickplate in the upper corner such that the foot is internally
rotated. (This requires the leg to be almost crossed at the knees and the internally
rotated foot to be above and outboard of the knee of the uninvolved leg.)
4. Gradually increase resistance, repetitions, and sets as skill improves.
FORWARD BILATERAL HIP EXTENSION
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