Nancy

It ain't no fun if ya got no buns!! 🤣🍑🔥

Courtney

Great leg day, Coach. Supersets always kill.

Breckyn

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

Dumbbell hamstring curls

- Stand with both heels elevated 
- Lower into a deep squat
- Stand up to 3/4 extension

Heel elevated body weight squat

Hamstring curl- body weight squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

RDL- dumbbell squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Single leg hip thrust/ squat pulse

Glute & hamstring raise

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- 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

Knee to chest

Fridayeeee-
hamstring n’ glutes n’ core

Great start to the week 👏🏼 sets of 8 have my ❤️

Fridayeeee- hamstring n’ glutes n’ core

Community

More workouts from Caleb Fullmer