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How much do you leg curl vs leg extend?

if your talking to me i do neither.. learned the hard way leg curls just equal hamstring pulls.. ive just been rotating exercises from defrancos indestrutiable hamstring article..

doing 10-15 min of jump rope daily ive found along with tke and squatting, bss-step ups has taken down the pain.. am starting to get vert back but still have pain every now and then. i ice lots and that voltaren stuff works magic.

Hey Guys I just have a few questions about my summer training

1. Water Plyometrics

I did my first workout of them today 3x10 jumps (ass touches toes then explode up), 3x10 pistol squat jumps. Compared to doing it on the grass, doing it in the water put little stress on my knees (jumpers knee) and my legs still felt like they got a good workout.
My question is has anybody else done this and if so do you have a program you followed

2. Squatting using my bench as my rack
I dont have a rack since im not in the city, but i do have a bench. Has anybody used there bench to squat? im guessing rack the bar get under it and then stand up.. Itd be easier if i was shorter...

Also does anybody have any jump rope routines ?

hahaa ill try to stay on this time..

its going good.. we still have playoffs.

squat
box jump
prowler

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