Name: Playbook - Ashley Ta - Legs: gym
Uploaded: 2024-03-11T12:46:46.470Z
Duration: 60 min
Description: Legs: gym

Deniss

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Getting set up for a barbell hip thrust, make sure your shoulders are on the bench, and your feet are firmly planted. When you go to the “top” of your hip thrust, pause and hold for a second or two. Then slowly and controlled lower down and then explode back up and hold and repeat.

Pause hip thrusts

- Setting up with the ankle strap attachment on the cable machine,
- Position yourself so that you have a slight bend in your supporting leg
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position slow and controlled. Don’t let the weight carry you back in, control it.

Cable kick backs

With a dumbbell in hand, get into a stance.
You will want to have one foot forward and with the supportive leg, put your toe near the heel of the working leg. You will want to focus on keeping your core engaged, keeping your back flat and guiding the weight down your leg to the top of your shoe laces. Don’t force yourself to go all the way to your toe. Everyone is different in flexibility and you don’t want to over extent. Go down as far as you feel it in yiur hamstring.

B stance RDL’S

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

*if at the gym, you can do this on the hamstring curl machine too!

Dumbbell hamstring curls

Time to hit some cardio! Power walk on the treadmill (if you have an incline, bump it up to 3.5 incline). Walk for 20 mins with a 5 min cooldown (25 mins total)

You can do it!

Legs: gym

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