Name: Playbook - Brandon Cline - Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)
Uploaded: 2023-02-13T21:47:40.364Z
Duration: 80 min
Description: Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Hammy, booty and calf destruction coming at ya! Rest day tomorrow for day 7

I want you to work up to a heavier weight on these after a couple warm up sets. Squeeze your glutes throughout this movement to keep the tension on your hamstrings. Point your toes away from your body to make those movement a bit harder, when you hit failure with your toes pointed away from you then point your toes toward your shins and hit those 12 reps!

Lying Hamstring Curl

These are gonna feel amazing on your hamstrings after filling them with blood on the last movement. Work those hammies from the stretched position and squeeze your glutes on the way up. Big pump.

Trap Bar RDL

Place your feet high and wide on the platform here. You’ll feel why

Hack Squat

Point your toes towards towards each other during this movement

Seated Leg Curl

Toes out this time! 2 feet let’s curl, bring it back now y’all

Let’s finish strong with some calves. I’m watching you 👀

You can add some weight to a chain belt if you have that option or just do some bodyweight. Both work. Stretch hard and contract hard on the concentric

Donkey Calf Raises

I like to stand on a platform using a smith machine to get a feel stretch in the calves. 
- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Superset

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