Name: Playbook - Duke Ihenacho - HAMSTRINGS ‼️‼️
Uploaded: 2022-04-04T17:56:48.277Z
Duration: 10 min
Description: HAMSTRINGS ‼️‼️

It’s easy for us to ignore what we can’t see. (Back, hammies, triceps, glutes, etc.)… but we have to give attention to all areas of the body in order to have balanced strength and physique.

Here are 4 exercises that you should be doing to strengthen and develop your hamstrings!

1. Use an overhand grip to hold the bar at hip level.
2. Draw your shoulders back and keep your spine straight.
3. Push your hips back as you slowly lower the bar toward your feet.
4. Press your hips forward to come into a standing position with the barbell in front of your thighs.

Barbell Romanian Deadlifts (RDL)

SETUP
a) Begin by kneeling on both knees with your back straight.
b) Secure your ankles with a piece of equipment or have your partner hold them in place.

ACTION:
a) Tighten your hamstrings, glutes, and abs.
b) Keeping your back straight, slowly lean forward until you reach the floor. "Note — most people cannot control the movement all the way down. Lean forward as far as you can
until you fall forward and catch yourself.
c) Squeeze your hamstrings to raise your body back to the starting position. Feel free to
push yourself up off the ground if you need an initial boost!
d) Squeeze hamstrings and glutes hard at the top to maximize contraction. Repeat!

Nordic Hamstring Curls

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

Lying Hamstring Leg Curls

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

HAMSTRINGS ‼️‼️

The workout was simplistic yet intense got active with this after a 8,000 step walk

HAMSTRINGS ‼️‼️

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