QUADRICEPS

Reverse nordic hamstring exercise (RNHE)!!!

🏋️‍♀️The RNHE has been shown to be an affective exercise for the rectus femoris (RF) muscle.

🤓It ⬆️muscle size & length of the RF muscle (Fernandez et al. 2019)

Just like the nordic hamstring exercise it may be an affective injury reduction exercise.

✅warm up
✅4 reps x 2 sets
✅2 reps added each week for 4 weeks
✅think about adding weight then