Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 38 - Legs (hamstrings)
Uploaded: 2023-10-04T17:16:29.780Z
Duration: 45 min
Description: Day 38 - Legs (hamstrings)

Another quick workout. My lower back is on 🔥

Jackie

Jose 

Definitely felt it in my dominant side 😕  but good

Alexander

Upped my rdl weight! Feelin it today 💀

Leah

Legs (Hamstrings)	
- RDL 3 sets 12 reps
- Single leg dumbbell deadlifts	3 sets 10 reps
- Hyperextensions 3 sets 10 reps
- Lying leg curl 3 sets 12 reps

- 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

- 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

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

Hyperextensions

- 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

Day 38 - 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💪🏻

Elizabeth

Did this yesterday body felt like I needed it.

Sinjin

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 38 - Legs (hamstrings)

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