Name: Playbook - The Battle Bunker - Friday March 17 - Legs (Ham Focused)
Uploaded: 2023-03-26T16:22:04.842Z
Duration: 60 min
Description: Friday March 17 - Legs (Ham Focused)

I love hamstring-focused leg days! We will do a little bit of quad but target the hamstrings with heavier weight!

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back (Each Leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side (Each Leg)

Lower Body Warmup

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlifts

- Start by lying on your stomach on the machine bench
- Position the pad just above your ankles
- Slowly bend your knees, pulling your feet toward your glutes
- Then slowly return to the starting position by extending your legs

Hamstring Leg Curl

Usually, you should feel these a lot in the quad, but since the hamstring is pretty fatigued at this point, you will feel it in the hamstrings more.

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squats (Each Leg)

- Position yourself on a leg press machine with your feet hip-width apart on the platform
- Press the platform up with both legs to full knee extension, unhook the latches
- Lower the weight until your knees are just past 90 degrees
- Make sure your lower back stays pressed against the pad
- Press the sled back up, stopping just shy of lockout
- Repeat

Leg Press

Static stretching is great after a workout. I always recommend static stretching after and dynamic stretching/warmup before.

- While standing, balance on the opposite leg
- Grab your opposite ankle, and bend your leg to bring your ankle up to your glute.
- Point your knee downward to stretch the quad.

Standing Quad Stretch (Each Leg)

- Place your feet shoulder-wide apart.
- Slowly bend and bring your chest closer to your knees.
- Touch or grab your toe and stretch your hamstrings.

Friday March 17 - Legs (Ham Focused)

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