This is one of the more challenging movements in FRC particularly due to modern lifestyles and genetic predispositions. When we train hard, we shorten millions of muscle fibers that slide over one another as myosin filaments pull over actin filaments. As the muscle is shortened and damaged, they release a protein called myoglobin into the bloodstream which is filtered out of the body by the kidneys. Then our miraculous bodies use cellular generation using satellite cells, hormones, and other proteins that heal the microscopic tears and build new muscle tissue. What happens is repair and regrowth from a hormonal response paired with nuclei migration; in which the main control center of muscle cells migrate towards tears in muscle. Science is fun. So back to normal terms: if when we contract a muscle and lift weights we are breaking down tissue that is inevitably going to need to be repaired through more movement using our own tissues…wouldn’t it make sense to pursue end range capsule strength in end range, ACTIVE positions? FRC is used in the NFL, UFC, NHL, MLB and NBA for a reason. I perform 3 sets of 3 on each leg 4-6 x per week! Hold for 5-7 seconds.