Dumbbell, bar, Gerard bar, sumo, whatever variant. Excellent for all of the lower body, not just hamstrings. 2x12 Do reps to a 2/4
Classic style, one hand resting above knee, controlling weight from floor to overhead smoothly, lowering smoothly. 1x12 2/2
JEFFERSON LIFT (squat alternative):
Place barbell on floor, between legs, straddling bar. Grasp bar ahead of and behind body. Lower slowly, raise
slower. 1 x 20, breathing style. 2/4 cadence.
I'd also strongly advise, based on my 18 years of experience in the martial
arts as a student and 13 as a teacher, to NOT workout on a concrete or
parquet over concrete floor. Grass, sprung wood floors (gymnastic) or tatami
over real wooden floors prevent many of the injuries associated with typical
step aerobics. I won't teach on a concrete floor or even a mat-padded
concrete floor. Experience has taught me it isn't worth the injury
I doubt that Miyagi or Funakoshi ever heard of shin splints, they taught
only on sprung wood or grass.
3rd Duan Hsin Lu Martial Arts Association