Name: Playbook - Andres Tovar - WEEK 1 - DAY 5 (ABS/HAMSTRINGS)
Uploaded: 2022-03-31T06:20:24.248Z
Duration: 45 min
Description: WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

You will start off with some abdominal work. You will focus on pull movements. That will target the Back and Biceps. Make sure to use weight that challenges you on the last two reps.

- 5 minute warm up 
- set a speed that is not too easy or hard

Stair master (warm up)

For the ab portion refer to my ab category and select any workout from there.

- Bring your heels towards your glutes
- Controlled the eccentric motion
- Focus on engaging your hamstrings

Swiss ball hamstring curl

- Stand with your feet shoulder width apart in a staggered stance
- Working leg in front extended and back leg slight knee bend
- Hold weight with opposite hand of working leg
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL Staggered

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

HIP THRUST (Smith Machine)

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Adjust for yourself
- Pedal at a steady pace for 10min

Recumbent Bike

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

Jael

WEEK 1 - DAY 1 (GLUTES/CARDIO)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 3 (QUADZZ)

Lotty

WEEK 1 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 1 (GLUTES/CARDIO)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (QUADZZ)

WEEK 2 - DAY 4 (ABS/PUSH)

WEEK 2 - DAY 5 (ABS/HAMSTRINGS)

WEEK 3 - DAY 1 (GLUTES/CARDIO)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (QUADZZ)

WEEK 3 - DAY 4 (ABS/PUSH)

WEEK 3 - DAY 5 (ABS/HAMSTRINGS)

WEEK 4 - DAY 1 (GLUTES/CARDIO)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (QUADZZ)

WEEK 4 - DAY 4 (ABS/PUSH)

WEEK 4 - DAY 5 (ABS/HAMSTRINGS)

WEEK 5 - DAY 1 (GLUTES/CARDIO)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (QUADZZ)

WEEK 5 - DAY 4 (ABS/PUSH)

WEEK 5 - DAY 5 (ABS/HAMSTRINGS)

WEEK 6 - DAY 1 (GLUTES/CARDIO)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (QUADZZ)

WEEK 6 - DAY 4 (ABS/PUSH)

WEEK 6 - DAY 5 (ABS/HAMSTRINGS)

WEEK 7 - DAY 1 (GLUTES/CARDIO)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (QUADZZ)

WEEK 7 - DAY 4 (ABS/PUSH)

WEEK 7 - DAY 5 (ABS/HAMSTRINGS)

WEEK 8 - DAY 1 (GLUTES/CARDIO)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (QUADZZ)

WEEK 8 - DAY 4 (ABS/PUSH)

WEEK 8 - DAY 5 (ABS/HAMSTRINGS)

WEEK 9 - DAY 1 (GLUTES/CARDIO)

WEEK 9 - DAY 2 (PULL)

WEEK 9 - DAY 3 (QUADZZ)

WEEK 9 - DAY 4 (ABS/PUSH)

WEEK 9 - DAY 5 (ABS/HAMSTRINGS)

WEEK 10 - DAY 1 (GLUTES/CARDIO)

WEEK 10 - DAY 2 (PULL)

WEEK 10 - DAY 3 (QUADZZ)

WEEK 10 - DAY 4 (ABS/PUSH)

WEEK 10 - DAY 5 (ABS/HAMSTRINGS)

WEEK 1 - DAY 5 (ABS/HAMSTRINGS)

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