Name: Playbook - Andrei Deiu - Legs: Hamstrings & Glutes
Uploaded: 2022-09-30T21:33:29.192Z
Duration: 45 min
Description: Legs: Hamstrings & Glutes

El-MORADO

Oscar

Leandro Messias

It was very good, specially because this exercises makes me come out my comfort zone, thanks man

Mirko

Legs: (Hamstrings & Glutes)

- Lying leg curls
2 warm up sets
3 working sets 10–15 reps (squeeze & hold at the top every rep)

- Barbell hip thrusts
4 x 12,12,10,10  (focus on the squeeze at the top)

- Leg press
4 x high/wide stance 12-15 reps

- Barbell walking lunges 
X 100 steps (as many sets as it takes, aim for 25 steps minimum each set)

- Reverse hack squats
3 x 12-15 reps 

- Calf raises on leg press
4 x 15 reps

- Seated calf raises (or on leg press)
4 x 15 reps

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls (warm up)

Lying Leg Curls

- Begin with upper back supported and the barbell across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Barbell Hip Thrust

- Place your wide and  high on the leg press (toes slightly up above the top of the board) 
- Drive the heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - High/Wide

- Holding the barbell at your shoulders, step forward with one leg on a diagonal line 
- Drive your front heel into the ground as you drop the back knee down (back knee is slightly turned out) 
- Keep your shoulders in line with your hips

Barbell Walking Lunges

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat

- Start with legs lengthened and the balls of your feet on the platform (you should feel a stretch in your calves here) 
- Press through the balls of your feet engaging your calves
- Pause at contraction and squeeze
- Release back to starting position with control

Leg Press Calve Raises

- Sitting on the machine, allow your heels to drop down as far as possible 
- Press the ball of your foot down as you lift your heels, engaging into the calve muscle

Legs: Hamstrings & Glutes

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