Name: Playbook - Caleb Fullmer - Booty, Hamstring
Uploaded: 2023-02-19T21:44:47.572Z
Duration: 60 min
Description: Booty, Hamstring

Loved it! The weighted sit-up in one arm was too much by the end but I loved the push. Definitely a burner on the hammies!!

Sydney

Courtney

Ryan Woods

Build strong and stable legs with this hamstring, glute, and posterior chain workout

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

Dumbbell hamstring curls

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

While performing the decline sit up, hold a weight in one hand. Perform the allotted number of reps and switch hands.

Decline 1 arm hold sit up

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline leg lifts

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Booty, Hamstring

Mondee-
Quads n Booty n Core

Breckyn

First workout while pregnant and I’m so grateful I finally feel good enough to do these again! 🙏🙏

Emali

Tuesdee-
Chest/ triceps

Shaking so bad, but made it through! 💪

Looked up at the mirror while I was doing those incline curls to failure and my biceps looked legit 🤩 in Coach Cabe we trust

Nancy

Officially got the nod from a gym bro! I feel like I've finally made it at the gym. Thank you, unsupported 80Lbs rows.

Wednesdee-
Back & biceps 💪🏽

🎶 Momma said there’d be dees like this, there’d be dees like this, she said 🎶

Booty, Hamstring

Community

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