Name: Playbook - Baylee Pinon - W1/D5 Hamstrings
Uploaded: 2024-03-29T15:08:22.398Z
Duration: 45 min
Description: W1/D5 Hamstrings

Brandi

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

1. Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
2. Lower weight until you lightly tap the floor.
3. Drive your hips forward and use your hamstrings to power back to standing

Barbell straight leg deadlift

- Start with the barbell on your upper back
- Step back with one foot and lower down until both knees are bent to 90 degrees
- Extend both legs, driving through your front legs heel to return to starting position
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunges

1. Place pad on back of ankle, thighs/hips pressed into pad.
2. Standing on one leg, bring the working foot up towards the butt 
3. Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

- 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

DB Sumo Squat

W1/D5 Hamstrings

Kassi

W1/D1 Quads + Glutes

Laura

W1/D2 Back/Biceps/Core

W1/D3 Glutes

These are my absolute fave sets. Love every minute of it!

W1/D4 Push & Core

W2/D1 Quads + Glutes

W2/D2 Back/Biceps/Core

Loving these workouts! Getting stronger every week!!

Jessica

W2/D3 Glutes

W2/D4 Push & Core

W2/D5 Hamstrings

W3/D1 Quads + Glutes

W3/D2 Back/Biceps/Core

W3/D3 Glutes

W3/D4 Push & Core

W3/D5 Hamstrings

W4/D1 Quads + Glutes

W4/D2 Back/Biceps/Core

W4/D3 Glutes

W4/D4 Push & Core

W4/D5 Hamstrings

W5/D1 Quads + Glutes

W5/D2 Back/Biceps/Core

W5/D3 Glutes

W5/D4 Push & Core

W5/D5 Hamstrings

W6/D1 Quads + Glutes

W6/D2 Back/Biceps/Core

W6/D3 Glutes

W6/D4 Push & Core

W6/D5 Hamstrings

W7/D1 Quads + Glutes

W7/D2 Back/Biceps/Core

W7/D3 Glutes

W7/D4 Push & Core

W7/D5 Hamstrings

W8/D1 Quads + Glutes

W8/D2 Back/Biceps/Core

W8/D3 Glutes

W8/D4 Push & Core

W8/D5 Hamstrings

W1/D5 Hamstrings

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