Name: Playbook - Alice (Pineapplebrat) Klomp - W1/D3 Legs (Hamstrings)
Uploaded: 2022-06-27T22:24:36.145Z
Duration: 45 min
Description: W1/D3 Legs (Hamstrings)

It was amazing but the “ laying hamstring leg curl “ the vid wasn’t work.

Amna

Emily B

I got real busy at work and had to take a few days off of the gym but it felt great to be back today!

Elizabeth

Lisa

This was a good workout, especially with the other leg workout this week.  My legs are still a bit sore but this felt nice

Kaelyn Wojtylko

Alejandra Ramirez

Todays workout was definitely a challenge!! But got threw it feeling amazing!!! Still sore from day 1 and 2!!🏋

Marisa

Hunter

great workout! but the video for hamstring curls didn’t work :(

Haley L

I actually didn’t want to give up today!

Anna

so good! felt such a connection with my hammies on leg press :)

Rebekah

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

- Lay on the floor with your legs bent
- Push through your heels bringing your hip up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge*

- Keep your chest up
- Push your hips back as you come down
- Reach parallel and press through your heels to come up

Barbell back squat

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- 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

W1/D3 Legs (Hamstrings)

W1/D1 Legs (Quads)

W1/D2 Back/Biceps/Abs

W1/D4 Shoulders/Abs

W1/D5 Legs (Glutes)

W1/D6 Chest/Triceps/Abs

W1/D7 Rest

W2/D1 Legs (Quads)

W2/D2 Back/Biceps/Abs

W2/D3 Legs (Hamstrings)

W2/D4 Shoulders/Abs

W2/D5 Legs (Glutes)

W2/D6 Chest/Triceps/Abs

W2/D7 Rest

W3/D1 Legs (Quads)

W3/D2 Back/Biceps/Abs

W3/D3 Legs (Hamstrings)

W3/D4 Shoulders/Abs

W3/D5 Legs (Glutes)

W3/D6 Chest/Triceps/Abs

W3/D7 Rest

W4/D1 Legs (Quads)

W4/D2 Back/Biceps/Abs

W4/D3 Legs (Hamstrings)

W4/D4 Shoulders/Abs

W4/D5 Legs (Glutes)

W4/D6 Chest/Triceps/Abs

W4/D7 Rest

W5/D1 Legs (Quads)

W5/D2 Back/Biceps/Abs

W5/D3 Legs (Hamstrings)

W5/D4 Shoulders/Abs

W5/D5 Legs (Glutes)

W5/D6 Chest/Triceps/Abs

W5/D7 Rest

W6/D1 Legs (Quads)

W6/D2 Back/Biceps/Abs

W6/D3 Legs (Hamstrings)

W6/D4 Shoulders/Abs

W6/D5 Legs (Glutes)

W6/D6 Chest/Triceps/Abs

W1/D3 Legs (Hamstrings)

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