Name: Playbook - Bryanna Williams - Hammies Babyyy
Uploaded: 2021-08-24T23:02:05.227Z
Duration: 75 min
Description: Hammies Babyyy

This workout literally killed my hamstrings today! It targets both hamstrings and the glutes.

- Hands inside legs with a full grip on the bar
-Feet further than shoulder width apart, to your comfortability
- Knees in line with toes
- Shoulders slightly in front of the bar at set up
- Lumbar curve maintained
- Hips and shoulders rise at the rate
- Then hips extend
- Complete at full hip and knee extension

Sumo Deadlift

- Start with your feet slightly outside of shoulder width apart, straddling the landmine bar..
- While holding onto the weight either by the plates, or using a t-bar, begin to hinge at the hips and lower the weight to the ground keeping your spine neutral with a slight bend in the knees.
- Only go as low as you can without rounding in your lower back.
-Once you have finished lowering to the ground, slowly return to your starting position.

Wide Stance Landmine RDLs

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Seated Leg Curl

Toe Elevated, 1/2 Rep RDL

Hamstring Overload

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Good Mornings

Perform 4 drop sets for this exercise. At each set, start at a weight that feels heavy to you, do that weight until failure, then drop to about half of that weight and do it to failure as well. Make sure you are doing the movements slow and controlled.

- Select the weight you would like to use, then adjust starting position so knees are together with pads outside knees.
- Push against pads through a complete range of motion.

Hammies Babyyy

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