THIS ONE IS A MUST FOR ALL SPORTS where RUNNING IS INVOLVED!

Tip of the day: I have spoken on many articles about the many slings of the body. One of the most overlooked is '' The Deep Longitudinal System''.The DSL is important when running is involved.

How do i strengthen the DSL? The answer is by strengthening the bicep femoris. This Hamstring does a double action of assisting in force closure of the SI joint and causing tension through the peroneus longus with the conjunction with the tibialis anterior in stabilizing the foot and ankle.Here is a few exercises for the Bicep Femoris based on Axial loading(Hardest to easiest).

1-Romanian Deadlift
2-Goodmornings
3-Glute-Ham Ham Raise
4-Hamstring lean
5-Supine Hip Extension Back on ball + Leg curl
6-Machine Leg Curl