Name: Playbook - Ellen Nieman - Hamstrings & Biceps
Uploaded: 2024-03-20T17:09:07.921Z
Duration: 60 min
Description: Hamstrings & Biceps

Gina

Lily

Rosie

I’m definitely going to be sore tomorrow 💪🏼

Alexis

Trisha

Tyla

My arms are jello. I added a couple more hamstring workouts to it just to hit alittle bit more on it

Jadah

Good s*** Ellen! Legs are on fiiiire 🙌🏼🔥🔥🔥

Jaime

Jessica

This workout involves 2 hamstring exercises and 3 bicep exercises, one being a burnout!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up

Single arm preacher curls

- Hold rope cable with palms facing the center of your body
- Keeping elbows close to your body
- Curl the rope toward your shoulders 
- Pause at the top then lower under control

Cable Rope Hammer Curl

Hamstrings & Biceps

TRACEY

Quads & Calves

Loved the mix of cables and bench. Arms are burning🙌🏼

I really enjoyed this work out, maybe add some super sets.

Geneviève

Chest & Shoulders

Tokyo

Back, Traps & Tris

I am really liking this app. It has breathed life back into my workouts.

Hamstrings & Biceps

Community

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