1. Start Position: Exhale as you slowly curl your lower leg, bending from your knee. 
2. Middle Position: Continue to curl, keeping your back straight and your head aligned with your spine.
3. End Position: Curl your lower leg as until your calf touches hamstring. Keep your thighs stationary. Hold for 1/2 a second, squeezing your hamstring.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not let your foot touch the floor. Repeat the movement for the recommended number of repetitions. Duplicate for the other leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Select a resist-a-band of your desired resistance.
• Attach opposite end of the resist-a-band to a fixed position (e.g. equipment frame, pole, etc) approximately 5’’ from the floor.
• Lie face down on the mat. Bending from your elbows, align your hands with your face.
• Keeping your arms in a comfortable position, do not hyperextend your lower back.
• Keep your head aligned with your spine.
• Make sure that you feel slight, but sufficient resistance on the band. If you need more resistance, then move further from the fixed position.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your elbows bent and arms in a comfortable position.
   • Keep your thighs stationary to the floor as you curl.
   • Do not hyperextend your lower back.