Illustration by Natasha Tibbott

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Thursday: Hamstrings
Lie on your back with your arms straight and palms on the floor; place your heels on the seat of a chair. Exhale as you contract the back of your upper thighs to press your butt towards the ceiling. Hold for one second. Inhale as you slowly lower to the starting position. Do 12 repetitions (one set), then 12 of the quadricep exercises described on the next slide. Alternate the exercises for a total of four sets each, never resting between sets.