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Biceps Femoris Muscle
Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.Function
The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.
Origin
The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.
Insertion
The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.
Exercises
| Picture | Name of Exercise |
 | Good Mornings While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b... |
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Cardiovascular
| Picture | Name of Cardiovascular Exercise |
 | Swimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc... |
 | Football:American football is america's most popular sport and involves high intensity exercise for usually a... |
 | Golf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa... |
 | Boxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in... |
 | Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different... |
 | Hockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat... |
 | Skiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat... |
 | Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin... |
 | Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi... |
 | Stepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ... |
 | Rowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ... |
 | Shuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ... |
 | Recumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se... |
Plyometric
| Image | Name of Plyometric | |
 | One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov... | |
 | Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w... | |
 | Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit  | Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your che... |
 | Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your k... |
Pilate
| Image | Name of Pilate |
 | Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin... |
 | Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend yo... |
 | Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Hurdlers Stretch: This is a hamstring stretch. - Sit with one leg extended. - The other curled into the bo... |
 | Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. ... |
 | Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you ... |