Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 17 - Legs (hamstrings)
Uploaded: 2023-10-04T17:16:29.686Z
Duration: 45 min
Description: Day 17 - Legs (hamstrings)

This felt soooo good after a few days off and lots of stress added on.

Tori

Jose 

Jackie

Legs were shaking at the end and nowww I have to go up and down the stairs 😭😂💪🏾

Tiana

Andrea Servello

Alexander

It’s like 70 degrees here in my gym. I’m drenched lol

Brittani

Leah

Rachel seay

Feel myself getting stronger everyday. 😊

Angel Martinez

I've been able to add 20 lbs to the leg curls and my form on the deadlift has improved so much! Awesome workouts

Lexi

When I looked at the lineup I was thinking it would be a little easier today, but you really know how to put stuff together that works and hurts, good of course. 😀😅

Kali

Abigail

Legs (Hamstrings)	
- Wide stance leg press: 4 sets 10 reps
- Lying leg curl	4 sets 12 reps
- RDL 3 sets 10 reps

Superset
- Hip bridge 3 x 8
- Lunges 3 x 12

- Start with a wide stance with your toes pointed out
- Lower the platform bending at the knees
- Keep your back on the pad
- Press through your heels to raise the platform

Wide stance leg press

- Lay face down on a hamstring curl machine adjusted to fit you
- Curl your legs contracting your hamstrings
- Release to the starting position with control

Lying leg curl

- Start with dumbbells 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 to power back to standing

- Push through your heels
- Raise your hips
- Engage your glutes at the top
- Lower slowly

Barbell hip trust

- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Keep you chest up

Lunges

Superset

Day 17 - Legs (hamstrings)

My legs are shaking after day one 😅🔥

Alexia

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Hayley

Jasmine

Day 5 - Legs (glutes)

Brenna

Day 6 - Chest/triceps/abs

Much needed! Didn’t have one last week!

Cassie

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Day 17 - Legs (hamstrings)

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