Name: Playbook - Alice (Pineapplebrat) Klomp - Day 31 - Legs (hamstrings)
Uploaded: 2022-04-15T21:37:49.113Z
Duration: 45 min
Description: Day 31 - Legs (hamstrings)

Alexander

I didn’t find this workout super challenging. I added some squats to bring the burn. I would like to see some different exercises aside from the last few weeks incorporated.

Erin Mullins

Instead of normal lunges I did walking ones and I can feel my legs burning 🥵

Vicky

Did a yoga class before which helped my soooore legs

Kali

My legs are all jello! Great workout today!

Megan

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

Superset 
- Hyperextensions 3 sets 12 reps
- Walking lunges 3 sets 12 resp

- 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

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

Lunges

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

Hyperextensions

Superset

Day 31 - Legs (hamstrings)

Day 1 - Legs (quads)

Day 2 - Back/biceps/abs

Day 3 - Legs (hamstrings)

Day 4 - Shoulders/abs

Day 5 - Legs (glutes)

Day 6 - Chest/triceps/abs

Day 7 - Rest day

Day 8 - Legs (quads)

Day 9 - Back/biceps/abs

Day 10 - Legs (hamstrings)

Day 11 - Shoulders/abs

Day 12 - Legs (glutes)

Day 13 - Chest/triceps/abs

Day 14 - Rest day

Day 15 - Legs (quads)

Day 16 - Back/biceps/abs

Day 17 - Legs (hamstrings)

Day 18 - Shoulders/abs

Day 19 - Legs (glutes)

Day 20 - Chest/triceps/abs

Day 21 - Rest day

Day 22 - Legs (quads)

Day 23 - Back/biceps/abs

Day 24 - Legs (hamstrings)

Day 25 - Shoulders/abs

Day 26 - Legs (glutes)

Day 27 - Chest/tricep/abs

Day 29 - Legs (quads)

Day 30 - Back/biceps/abs

Day 32 - Shoulders/abs

Day 33 - Legs (glutes)

Day 34 - Chest/triceps/abs

Day 35 - Rest day

Day 36 - Legs (quads)

Day 37 - Back/Biceps/Abs

Day 38 - Legs (hamstrings)

Day 39 - Shoulders/abs

Day 40 - Legs (glutes)

Day 41 - Chest/tricep/abs

Day 31 - Legs (hamstrings)

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