Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 3 - Legs (hamstrings)
Uploaded: 2023-10-04T17:16:29.541Z
Duration: 45 min
Description: Day 3 - Legs (hamstrings)

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

Annelise

Hunter

Jordan

Tori

Definitely felt the burn!! Not sure I’ll be able to walk tomorrow!

Emory

My legs are actually shaking right now I have no strength left!

Chrystalle

This hamstring session really humbled me 😂 I always neglect them and now I’m walking funny out of the gym 🥲

Kristina

Cassie

This was the most challenging workout so far. I was shaking the ENTIRE time, but I feel refreshed and achieved afterward 🤩

Kaylin

Shelby

First off… I meant to hit 5 stars.. not 4 🫠 second day 3… I’m my butt on fire today! 🍑

Makayla Franklin

my gym didn’t have one of the machines): but otherwise… 🔥

Alejandra Ramirez

Sean Doyle

I didn’t have the back wards hamstring curl thing at my gym 🥺

Leoleo18$$

My legs are SHAKING after this workout! Absolutely loved it!!

Jackie

Kendall

Woooo, almost defeated me lmao gave up like 3 times but I finished 😅

Tiana

Elizabeth

Sinjin

Legs are tingling walking out of the gym today 👍

Alexia

Jose 

erica

I need work on my straight back forsure coming back up.

Alexander

The end had my legs shaking. Noodle legs for sure 💪🏾

Single legs at the end killed me!! Gotta work on that stability

Boomer Sherrill

Soo good. I felt all of my muscles engaged in this. Really enjoyed this.

Kat Faser

This one had me shaking. I sadly don’t have a leg press so I just did lunges

Violet

Im addicted to this workouts! They’re challenging but doable!

Abiola

Definitely feel my body pushing to do more and these workouts are definitely pushing me. I love them!

Cristy

Claire

Was great but had to sub one out for and ab cause don’t have a equipment that allows me to do it.🤙🏿

Frank

Emily

very sore from last leg day but powered through & feel great!!

Carley

Alex

Brittani

Jill Tessmar

I could really feel different parts of my hamstrings and lower back being worked by these exercises. Feeling the 🔥🔥🔥

Lexi

The buuuuurn! I don’t normally do RDLs and extensions but I’ve been missing out. It’s been a minute since my legs have been shaky from a solid workout, I’ve missed it 😂

Leah

Legs (Hamstrings)	
- Lying Leg Curl: Drop Set: 4 sets of 12 reps higher weight, drop weight in half after 12 reps, then rep until failure
- Hamstring Focused RDL: 4 sets of 12
- Back/Glute Extension: 4 sets of 12
- Narrow High Stance Leg Press: 4 sets of 12
- Single-Leg DB Deadlift: 4 sets of 10 each leg

- 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

- Raise your upper back 
- Keep your spine in a neutral position
- Engage your glutes as you go up

Hyperextensions

- Lower the platform with a controlled movement 
- Keep your back on the platform 
- Push through your heels to raise the platform

Narrow stance leg press

- Begin with dumbbell in each hand and feet staggered 
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Single Leg Dumbbell Deadlifts

Day 3 - Legs (hamstrings)

My legs are shaking after day one 😅🔥

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

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!

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💪🏻

Did this yesterday body felt like I needed it.

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Alexis

Day 8 - Legs (quads)

Jaqueline Cabello

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Day 3 - Legs (hamstrings)

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