Name: Playbook - Ellen Nieman - W8/D6 Hamstrings & Quads 2
Uploaded: 2024-03-20T17:09:08.217Z
Duration: 60 min
Description: W8/D6 Hamstrings & Quads 2

Leg swings

- 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

Dumbbell RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Stand holding a DB close to your chest             
- 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

DB goblet squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

W8/D6 Hamstrings & Quads 2

Jenna

CAROL

Shelby Koehling

W1/D1 Chest, Triceps & Shoulders

Did this workout again today since the app didn't save my workout! Still got my tired

Lauren

W1/D2 Back & Biceps

Lorraine Jackson

Courtney

W1/D3 Quads & Calves

Yo that single Dumbbell bench press was wild game changer

Catherine

W1/D4 Chest, Shoulders & Triceps 2

Awesome pump toward the end with those curls

Amazing as always! This was one of my favorite sessions!

Stephanie

Sherry

W1/D5 Back & Biceps 2

Felt strong in the legs today, solid workout!

Margaux

Week 1☑️ and coming straight off the new beginnings 5 program, definitely feel and see progress and growth.

Ricci

W1/D6 Hamstrings & Quads

Kyle

W2/D1 Chest, Triceps & Shoulders

Great workout looking forward for tomorrow

Hilary

W2/D2 Back & Biceps

That was supposed to be 5 stars, hit 4 unintentionally😘

Taryn

W2/D3 Quads & Calves

Nice early workout become this gym becomes a zoo lol

W2/D4 Chest, Shoulders & Triceps 2

My gym doesn’t have that equipment but overall great workout 🏋️

W2/D5 Back & Biceps 2

Love this set, love the deadlift!! 🦵🏻🥵👍🏻

W2/D6 Hamstrings & Quads

Tokyo

W3/D1 Chest, Triceps & Shoulders

W3/D2 Back & Biceps

Casey

W3/D3 Quads & Calves

W3/D4 Chest, Shoulders & Triceps 2

W3/D5 Back & Biceps 2

W3/D6 Hamstrings & Quads

W4/D1 Chest, Triceps & Shoulders

W4/D2 Back & Biceps

W4/D3 Quads & Calves

W4/D4 Chest, Shoulders & Triceps 2

Michele

W4/D5 Back & Biceps 2

Not exactly sure in the lunges if it's 10 per leg or ten total

Fallan

W4/D6 Hamstrings & Quads

W5/D1 Chest, Shoulders, & Triceps 3

W5/D2 Back & Biceps 3

W5/D3 Quads & Calves 2

W5/D4 Chest, Shoulders, & Triceps 4

W5/D5 Back & Biceps 4

W5/D6 Hamstrings & Quads 2

W6/D1 Chest, Shoulders, & Triceps 3

W6/D2 Back & Biceps 3

W6/D3 Quads & Calves 2

W6/D4 Chest, Shoulders, & Triceps 4

W6/D5 Back & Biceps 4

W6/D6 Hamstrings & Quads 2

W7/D1 Chest, Shoulders, & Triceps 3

W7/D2 Back & Biceps 3

W7/D3 Quads & Calves 2

W7/D4 Chest, Shoulders, & Triceps 4

W7/D5 Back & Biceps 4

W7/D6 Hamstrings & Quads 2

W8/D1 Chest, Shoulders, & Triceps 3

W8/D2 Back & Biceps 3

W8/D3 Quads & Calves 2

W8/D4 Chest, Shoulders, & Triceps 4

W8/D5 Back & Biceps 4

W8/D6 Hamstrings & Quads 2

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