Name: Playbook - Aaron Miller - W1/D4 Legs Day (Hamstring focus)
Uploaded: 2023-07-03T20:31:09.010Z
Duration: 90 min
Description: W1/D4 Legs Day (Hamstring focus)

kade

Awesome! Had to skip the hangin knee ups… sore from yesterday 😂

Brax

We are going to destroy some legs.

Today we are focusing on targeting the hamstrings, glutes, calves, and abs.

Let's get after it.

- Begin with dumbbells in each hand and feet hip width
- Press hips back (hinge) and lower dumbbells down until mid shins and once you feel stretch in hamstrings 
- Lift back up to standing and press hips forward
- Keep chest up and spine neutral

DB RDL

- To get into your starting position, take a big step back with one leg.
- Straighten your back leg, while keeping your front leg straight enough so that your knee is directly above your ankle.
- Maintaining a vertical shin on your front foot, straight leg in the back and a flat spine, slowly bring your chest toward the floor, then return to standing.

DB Single Leg RDL

- Place yourself in hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Machine Lying Hamstring Curl

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull Through

Select appropriate height for the pads that goes on top of your traps. It should be very secure and creates resistance against the calves once standing up. Once in a secure position, stand up straight, with a neutral spine, very slight bend in knees, and push with your calves through full range of motion. Then, slowly descend downwards and control the stretch portion of the lift. Do it barefooted for greater range of motion, but not mandatory. 

Repeat for desired amount of repetitions.

Donkey Calf Raise

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging Knee Ups

- Secure feet 
- Perform sit ups with a slow controlled decent back to the floor

Negative Sit Ups

W1/D4 Legs Day (Hamstring focus)

Kicked my ass.  First time back in the gym in a while.  Thanks bro!

Mike

Csusb2014!

Vitor

W1/D1 Leg Day

This was my first workout with the program cause I like to do chest day on Sunday’s(gym is less busy) and honestly it was the best chest day I’ve had in awhile. I consider myself pretty experienced in the gym and I’ve been following Aaron for awhile so I was curious about his workout plan. Excited to workout for the week after todays successful gym session!

Dillon

uer1992

W1/D2 Push Day

Mark

Man these workouts are killer glade I got this app

Robbie

It was incredible, I really felt the work on my body.

Brian

W1/D3 Pull Day

Alberto Moreno

W1/D5 Push Day (Shoulder focus)

Adam

I meant to put 5 😩😂 Great Pull Day! 💪🏽

Prince

W1/D6 Pull Day

W2/D1 Leg Day

Went heavier weight today & man my chest & arms are on 🔥🔥🔥 thank youu!

W2/D2 Push Day

Skipped the last three cuz our machine broke 🥲

Gonna do the arm day mod now 💪🏼

W1/D4 Legs Day (Hamstring focus)

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