How Are Hip Flexor Strains Diagnosed? For instance, if you are instructed to do three sets of 12 lunges, you’ll do 12 lunges, rest, do 12 more, rest, and do 12 more. A large number of football fans exist who are ready to wear their football team apparels and represent them along with cheers and roars supporting their team. The benefit of this drill is always to support them concentrate and coordinate with all the other team members. Seated arm curls. Loop the band under your feet, as in the seated row. Single leg press: Loop band around just one foot.