Name: Playbook - Adam Swanson - Lower Body (Hamstrings + Glutes Focus)
Uploaded: 2023-05-07T17:44:44.051Z
Duration: 65 min
Description: Lower Body (Hamstrings + Glutes Focus)

joe-nato@hotmail.com

07/03/23

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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**If your gym doesn’t have this piece of equipment, just resort to seated calf raises.**

- Press through your big toes and extend all the way. 
- Squeeze hard on every rep.
- Allow your heels to drop under and stretch the calf fully on every rep.

Seated Calf Press Machine

- Raise up on to your toes as HIGH as you can. 
- Hold on your something to help you get that little bit more of range and get you all the way to the top.
- Hold this position before lowering.

Tip Toe Raises

Calf Compound Set! 🔥

If done properly your calves should be under tension for ~40 seconds every set.

1 Set =
10 Full Range Reps
10 Second Hold In The Stretch
10 Second Hold On Tip Toes
10 Partial Fast Reps

Calf Burner! 🔥

Drop the last set. 10 drop 10.

- Stay leaned forward to place more emphasis on the hamstrings, especially in the stretch.
- Keep your butt on the seat.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Leaning Forward Seated Leg Curl (SEE NOTES)

*Reps are PER SIDE!*

- Plant the working foot securely into the ground with a lot of pressure on your heel.
- Find something to stare at ahead of you and do not lose sight of It throughout your entire set to help with your balance. 
- Take a big step back and drop your back knee to the ground.
- Use your hamstrings and glute to drive you back up to the beginning position.

Reverse Smith Machine Lunge

- Just throw a band over top of the bar, splitting it in half, step on the two ends of the band that go around the bar and get to work!
- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts - Banded

- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Stiff Leg Deadlifts

Stiff Leg Deads Banded Drop

*Squeeze for 2 seconds at the top HARD!*
*Let the weight come down all the way and come to a complete stop on every rep!*

- Stack your heels directly under your knees. Don’t place them too far away or too close to you. Find that sweet spot.
- Press through your HEELS at all times to help place tension on your hamstrings and glutes. 
- Keep your chin tucked at all times throughout this movement. Think about trying to make a “double chin”.
- Keep your arms locked and pressing “away” from the bar.
- As you drive the weights up and squeeze hard at the top, your goal is to try to make your torso and legs align and be parallel to the floor.

Barbell Hip Thrusts - DeadStops

*Reps Are Per Leg*

- Stay upright. The more you lean forward, the more glute you will involve.
- Drive your heel to your butt using your hamstring. 
- Fight the negative on the way down to really feel the tension. Don’t just let the weight fall.

One Leg Curl

Lower Body (Hamstrings + Glutes Focus)

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Lower Body (Hamstrings + Glutes Focus)

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