Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 31 - Legs (hamstrings)
Uploaded: 2023-10-04T17:16:29.746Z
Duration: 45 min
Description: Day 31 - Legs (hamstrings)

My legs are shaking. I really love working these muscles!

Jackie

You would not believe how my body has changed in these past few weeks, I can see the end results in sight 😍

Elizabeth

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)

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

Tori

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 31 - Legs (hamstrings)

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