Name: Playbook - Alice (Pineapplebrat) Bozinovski - W5/D3 Legs (Hamstrings)
Uploaded: 2023-10-04T17:16:30.259Z
Duration: 45 min
Description: W5/D3 Legs (Hamstrings)

felt weak today bc 🩸 but still got it done and felt good!!

Rebekah

Am I the only one who doesn’t really like squats? Still a fantastic workout!!

Megan

Hunter

Kaylin

Haley

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*

- 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

- 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

W5/D3 Legs (Hamstrings)

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

W5/D3 Legs (Hamstrings)

Community

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