Name: Playbook - Ayo Bash - Leg Routine (Hamstrings focused) - October 17 2024
Uploaded: 2025-01-18T12:12:34.755Z
Duration: 120 min
Description: Leg Routine (Hamstrings focused) - October 17 2024

1.	Find a Suitable Platform: Stand on a sturdy platform or calf raise machine with the balls of your feet on the edge and your heels hanging off. Your feet should be hip-width apart, toes pointing forward.
	2.	Hold a Support: Hold onto a stable surface or a calf raise machine for support to maintain balance during the exercise.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Machine standing calf raise

1.	Find a Seated Calf Raise Machine: Locate a seated calf raise machine at your gym, or use a calf raise block with a barbell placed across your thighs. Sit down and adjust the machine to fit your body.
	2.	Position Your Legs: Place your feet on the calf raise platform with the balls of your feet on the edge and your heels hanging off. Your knees should be bent at approximately 90 degrees.
	3.	Initiate the Raise: Begin by lowering your heels as far down as they can go, feeling a stretch in your calf muscles. This is the starting position.
	4.	Raise Your Heels: Exhale and push through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement. Keep your core engaged for stability.
	5.	Hold and Squeeze: At the top of the movement, hold the contraction for a moment to maximize the engagement of your calf muscles.
	6.	Lower Your Heels: Inhale as you slowly lower your heels back to the starting position, allowing them to go slightly below parallel if you can for a deeper stretch.

Seated calf raise

- Begin by adjusting the machine to fit your body. Sit down on the machine, and adjust the seat height so that your feet are flat on the footpads and your thighs are snug against the side pads. The starting position should have your knees bent at a 90-degree angle.
- Sit up straight with your back against the backrest and grab the handles on the sides for stability if available.
- Before starting the movement, engage your core muscles to stabilize your spine.
- Push against the machine’s resistance by pressing your thighs outward, away from each other. Exhale during this phase. Ensure that you control the movement, avoiding any sudden jerks or rapid motions. Your knees should remain slightly bent throughout.
- This is where the emphasis on control comes in. Slowly release the tension and allow your legs to come back together, resisting the machine’s resistance. Inhale during this phase. Concentrate on controlling the movement, preventing your legs from slamming together.
- Repeat the abduction and eccentric phases for your desired number of reps. A typical range is 10-15 reps, but adjust according to your fitness level and goals.

Machine Hip Abduction (Outward)

- Begin by adjusting the machine to fit your body. Sit down on the machine, and adjust the seat height so that your feet are flat on the footpads and your thighs are snug against the side pads. The starting position should have your knees bent at a 90-degree angle.
- Sit up straight with your back against the backrest and grab the handles on the sides for stability if available.
- Before starting the movement, engage your core muscles to stabilize your spine.
- Push against the machine’s resistance by pressing your thighs inward, towards each other. Exhale during this phase. Ensure that you control the movement, avoiding any sudden jerks or rapid motions. Your knees should remain slightly bent throughout.
- This is where the emphasis on control comes in. Slowly release the tension and allow your legs to come back together, resisting the machine’s resistance. Inhale during this phase. Concentrate on controlling the movement, preventing your legs from slamming together.
- Repeat the abduction and eccentric phases for your desired number of reps. A typical range is 10-15 reps, but adjust according to your fitness level and goals.

Machine Hip Abduction (Inward)

1.	Set Up the Machine: Begin by locating the lying hamstring curl machine in your gym. Adjust the machine’s settings to fit your body comfortably. Ensure that the weight stack is set to an appropriate resistance level for your fitness level.
	2.	Position Yourself: Lie face down on the machine’s bench, with your chest and torso pressed against the bench and your knees just beyond the edge of the bench. Your legs should be fully extended and hanging off the bench, and your feet should be pointing straight ahead.
	3.	Adjust the Leg Pad: Align your ankles with the pivot point of the machine and adjust the leg pad to fit snugly against your Achilles tendons.
	4.	Hold the Handles: Grasp the handles or the sides of the bench to stabilize yourself during the exercise.
	5.	Engage Your Core: Before starting the movement, engage your core muscles to maintain stability in your lower back.
	6.	Perform the Curl: With a controlled motion, bend your knees and curl your heels toward your glutes, exhaling as you do so. Focus on contracting your hamstrings throughout the movement.
	7.	Squeeze at the Top: At the top of the movement, when your heels are as close to your glutes as possible, pause for a moment and squeeze your hamstrings.
	8.	Extend Your Legs: Slowly extend your legs back to the starting position, inhaling as you do so. Maintain control throughout the descent.

Lying hamstring leg curls

- Begin by adjusting the leg extension machine to fit your body. Sit on the machine’s seat and adjust the backrest and footpad so that your knees align with the machine’s axis of rotation. Your lower legs should hang off the edge of the seat, with your feet positioned under the footpad.
- Place your feet flat against the footpad, with your toes pointing forward. Ensure your knees and ankles are in line with each other.
- Adjust the seat and backrest, if necessary, to ensure your lower back is well-supported and your upper body is in an upright position.
- Grasp the handles on the sides of the machine to provide stability and control during the exercise.
- Before you begin, engage your core muscles to stabilize your spine and maintain proper posture.
- Slowly extend your legs by lifting the weight using your quadriceps muscles. Straighten your legs completely, but do not lock your knees at the top of the movement.
- Lower the weight back to the starting position in a controlled manner, emphasizing the eccentric (lowering) phase of the movement. This is where you resist the weight and prevent it from dropping too quickly.

Seated leg extension (Quads)

1.	Stand with Proper Positioning: Stand with your feet hip-width apart, toes pointing forward, and the barbell in front of you. The barbell should be close to your shins.
	2.	Grip the Barbell: Bend at your hips and knees to reach down and grasp the barbell with an overhand grip (palms facing you). Your hands should be positioned slightly wider than shoulder-width apart.
	3.	Initiate the Movement: Keep your back straight, chest up, and shoulders back. Brace your core muscles for stability. Begin the movement by pushing your hips back, as if you’re trying to touch your glutes to the wall behind you. (Ensure your knees are straight the entire movement - a nominal knee bend is okay).
	4.	Lower the Barbell: Lower the barbell down along your legs while maintaining a slight bend in your knees. Keep the barbell as close to your body as possible throughout the movement. Your back should remain straight and your chest up.
	5.	Feel the Stretch: Continue to lower the barbell until you feel a deep stretch in your hamstrings. Your torso should be roughly parallel to the ground, and the barbell should be just below knee height.
	6.	Reverse the Movement: To return to the starting position, reverse the motion by driving your hips forward and standing up straight. Your hips and shoulders should rise at the same time.
	7.	Squeeze Your Glutes: At the top of the movement, squeeze your glutes to fully extend your hips and return to a neutral standing position.

Barbel RDLs’ (or Straight Leg Deadlift)

1.	Start Position:
Hold a dumbbell in each hand with a neutral grip (palms facing your body). Stand with your feet hip-width apart, knees slightly bent.
	2.	Core Engagement:
Engage your core muscles to stabilize your spine throughout the movement.
	3.	Hinge at the Hips:
Initiate the movement by hinging at your hips. Push your hips backward while maintaining a slight bend in your knees.
	4.	Lower Dumbbells:
Lower the dumbbells along the front of your legs. Keep them close to your body and maintain a straight back. The dumbbells should move downward as your torso tilts forward.
	5.	Maintain Neutral Spine:
Focus on keeping your spine neutral, avoiding rounding or arching of your back. Keep your chest up and shoulders back.
	6.	Feel the Stretch:
Lower the dumbbells until you feel a stretch in your hamstrings. It’s crucial to maintain tension in the hamstrings rather than letting the dumbbells touch the ground.
	7.	Reverse Movement:
Reverse the movement by driving your hips forward. Stand up straight, squeezing your glutes at the top of the movement.
8. Remember, start with a lighter weight to get the form right, and gradually increase the weight as you become more comfortable with the exercise.

Dumbbell RDLs’

1.	Warm-up: Begin with a dynamic warm-up to increase blood flow and prepare your muscles. Include leg swings, hip circles, and bodyweight lunges.
	2.	Machine Setup: Adjust the leg press machine to your body proportions. Position the seat so that your knee forms a 90-degree angle when your foot is on the footplate.
	3.	Foot Placement: Place one foot on the footplate, ensuring it’s centered and your heel is flat. The other leg can hang off the side or be placed on a separate platform.
	4.	Body Position: Sit comfortably with your back flat against the seat. Ensure your spine is neutral, and engage your core for stability.
	5.	Grip and Safety: Grasp the handles on the sides of the machine for support. Adjust the safety stops to an appropriate height to prevent overextension of your knee.
	6.	Breathing: Inhale deeply, then exhale as you press the footplate away from you. Keep your movements controlled and avoid locking your knees at the top of the movement.
	7.	Range of Motion: Lower the footplate toward your chest, allowing your knee to bend. Aim for a range of motion that brings your knee close to your chest without discomfort.
	8.	Repetition and Sets: Perform your desired number of repetitions, typically 8-12 for hypertrophy. Switch legs and repeat the exercise.
	9.	Progression: Gradually increase the weight as your strength improves. Focus on proper form rather than lifting excessively heavy weights.

Leg Routine (Hamstrings focused) - October 17 2024

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