- Barbell back squat 
- RDL 
- Leg press (narrow)
- Lying hamstring curls or seated 
- Leg extensions
- Hip thrusts
- Calf raises

- Start with your feet slightly outside shoulder width 
- Push your hips back as you come down and keep your chest up
- Reach parallel and push through your heels extending your legs to come up

Barbell back squat

-Stand with a kettlebell in your hands
-Hinge at the waist as you push your butt back
-Lower the kettlebell until you feel a deep stretch in your hamstrings 
-Stend back up and repeat

RDL (romanian deadlift )

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press (narrow)

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

Lying hamstring leg curls

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions

- 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

Barbell hip thrusts

- Push through the balls of your feet 
- Engage your calves as you push

Day 5 Gym - Lower body strength

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