Name: Playbook - Alice (Pineapplebrat) Klomp - W3/D3 Legs (Hamstrings)
Uploaded: 2022-06-27T22:24:36.262Z
Duration: 45 min
Description: W3/D3 Legs (Hamstrings)

Kaelyn Wojtylko

Beri

Marisa

Had to go out of order again because the gym was BUSY but got it done!

Megan

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*

- 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

- 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

W3/D3 Legs (Hamstrings)

W1/D1 Legs (Quads)

W1/D2 Back/Biceps/Abs

W1/D3 Legs (Hamstrings)

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/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

W3/D3 Legs (Hamstrings)

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