Name: Playbook - Adam Braud - Legs (Hams focus) | 8/4/2022
Uploaded: 2022-12-27T20:21:04.572Z
Duration: 80 min
Description: Legs (Hams focus) | 8/4/2022

Mikel

Db Romanian deadlifts will never like 😆 but the rest 👍

Christmas hams...that is what we are working for!!!

Always warm up before training and do warm up sets before starting your work sets on any movement.

Press up using your toes and activate your calf muscles.

Lower slowly stretching the calf muscles.

Resist the urge to bounce off the bottom.

You want to stretch at the bottom for 1 to 2 seconds, then contract in a controlled manner.

Seated Calf Raise

Begin with dumbbells in each hand and feet hip-width apart.

Press hips back and lower dumbbells down until mid-shins or until you feel a big stretch in the hamstrings.
 
The back should be tight and straight. 

Using your glutes - NOT YOUR LOW BACK - push your hips forward to stand back up. 

Squeeze your glutes at the top and repeat.

Dumbbell Romanian Deadlift

Sit on the machine with the pad at the bottom of your shin.

Extend your legs engaging your quads.
 
Pause at the top and lower slowly.

Leg Extensions

Lying on the machine, be sure to set the footpad to the correct distance for your leg length. Whatever is comfortable. 

Pulling with your hamstrings, curl the weight up and touch your thighs with it. 

Resist the urge to yank it or use momentum to get the weight up. 

Focus on strict form and the full range of motion.

Lying Leg Curl

Lower for 3 sec count. Pause at the bottom then come up. Abs should be tight the entire time.

Heels Elevated Goblet Squat (eccentric focus)

Hang from a bar.

Tuck your knees up in a controlled manner.

Do not swing back and forth.

Focus on activating your core.

Lower and repeat.

Hanging Knee Tuck

Legs (Hams focus) | 8/4/2022

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Legs (Hams focus) | 8/4/2022

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