Name: Playbook - Adam Swanson - Lower Body (Hamstrings + Glutes Focus)
Uploaded: 2024-04-23T15:35:24.497Z
Duration: 65 min
Description: Lower Body (Hamstrings + Glutes Focus)

Donna

Adrienne

23/04/24

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

Stay connected with me on Instagram and share your progress with me @ThePlungeGuy #DVT365

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings/glutes to power back to standing.

Romanian Deadlifts

*Reps Are PER Side*

- Pressure on your heel at all times.
- Come down keeping a neutral spine 
- Keep a slight bend at the knee
- Come down to shin height and pull back up

Smith Machine Single Leg RDL

*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

*Hold The Squeeze For 2 Seconds*

- 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

* 2 Second Negatives! *

- Feet outside shoulder width and higher on the platform.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press

- Big steps out in front of you so that your heels are in line with your knees as you lunge down.
- Press through your heels as you step forward using your hamstrings and squeezing your glutes at the top.

Barbell Walking Lunge

Hamstring Compound #1 🔥

Use weights by hanging on to dumbbells if needed!

10 Reps PER Side

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

Lower Body (Hamstrings + Glutes Focus)

Lower Body Day (Quads Focused)

Upper Body Day (Push Focus)

Arms/Calves

Upper Body (Pull Focus)

Favourite 🎉 sweating and heart rate is up there 🤩 exactly how to start my day!

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

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)

Community

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