Name: Playbook - Levi Anderson Greatness Approved - Ham String & Sculpting Gym Routine
Uploaded: 2023-05-24T02:02:12.527Z
Duration: 45 min
Description: Ham String & Sculpting Gym Routine

This category is designed sculpting and toning the legs for more defined definition and fat loss. Have small legs? Have no definition in your legs? This is the category for you.

I recommended completing each routine 3 times per week for maximum results.

- 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

1st with weight - 10 reps
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

2nd without weight - 10 reps
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

Squat pulses 2

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Stand holding a kettlebell between your legs on the floor
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Ham String & Sculpting Gym Routine

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