Name: Playbook - Coach HT - LETS BEAST LEG DAY - hamstring focus
Uploaded: 2022-09-29T21:47:42.464Z
Duration: 90 min
Description: LETS BEAST LEG DAY - hamstring focus

Goal: 
4 sets of every exercise in 1.5 hours
-this means you need to keep pace.

PHYT THEORY 

This workout is about working smarter and hard, so challenge her self with every set. Look for form cues and create that mind muscle connection

And this work out we are trying to hammer in on the hamstrings and glutes specifically. You will notice that I always had at least one quad move before focusing in on the glutes and hamstrings 100%. 

Take for example the first grouping of exercises, the first “circuit“ The first exercise focuses on the quads, then the hamstrings, then the abductors (glutes). This is to get you nice and warm and to maintain a healthy balance between quad and hamstring work. There’s no way to work your leg and focus on your hamstring, but not engage your quad at all. So inevitably you are always working quads and leg day so to focus on the hamstrings is our goal in order to not add mass to the quads but build and tighten the backside.

Soreness report: you should be sore in hamstrings and deep glutes

- Adjust leg extension machine to fit , Keep in mind there are usually three different places to adjust
-you will be selecting how far forward or back the chair is, you will select where the pad hits your ankle area, and the third place is how tight the angle is on your legs in resting position
- Select weight
- Extend your legs while keeping heels flexed
-And to get your leg all the way straight at the top but do not hold it, get it out there and release
- Release your legs back to starting position

Seated leg extension

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

HAMSTRING CURL

This is an UP-SET, that Is the opposite of a DROPSET. A drop site is where you complete a set of reps at a particular weight and then you drop off weight before doing another set of reps, etc. In An up-set, we are doing a similar thing however, you are increasing weight.
You will  Do 12 reps at a challenging weight, then increase to the next level of weight and do 12 more reps, increase the weight to the next level once more and do 12 more reps. That is the full “rep “


- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-keep your back completely flat, do not sit back in the machine. Scoot forward

ABDUCTOR DROP SET

Circuit 1 
WARM UP

PHYT TIPS
-keep chin. Down, avoid staring at yourself in mirror - this causes neck issues 
-keep back flat and as you reverse, tilt forward- this will put the pressure of the exercise deep into your glutes. Focus on your right leg doing the work to get you to upright again .
-when stepping forward try to lift knee and hold for one 1000 before releasing. In this stance while stationary leg is straight quad is tight and so is glued here.
-You should be pulling in your tummy and thinking of lifting your opposite me up towards the ceiling

SMITH MACHINE REV LUNGE + KNEE LIFT

10 reps at regular pace
5 reps with a three second count at the bottom
Aka 10 SQUAT + 5X pause 

Do through your heels on the way up especially on the last five reps. This is how you will further activate a Glute muscles and get a deep booty building exercise going. Focus on doing heavy weight here but always ensuring that your form is good.

DB SQUAT + 3 SEC HOLD

10 reps with hands above head and legs lifting together
10 reps with legs hugged and head below feet, crunch up to the ceiling

Adjust the grade of the bench to match your level.

10/10 DECLINE ABS

Circuit 2 
LETS WORK

10 reps regular 
5 reps KAS Or 1/4 reps 


- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-keep chin tucked
-Think of tucking the pelvis as opposed to lifting the hips into the sky

LETS BEAST LEG DAY - hamstring focus

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