Name: Playbook - Erin Killeen - Beginner Hamstring Focused Leg Day
Uploaded: 2023-04-17T03:50:01.221Z
Duration: 60 min
Description: Beginner Hamstring Focused Leg Day

Kathy

Those reps though 😅🔥🔥🔥 love this one

Ashlee

Shana

Great work out, got it done in about 40 minutes. Legs are on FIRE! 🔥

Riley

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Deadlift

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Lying face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- Lower the legs back down to starting position

Machine Lying Leg Curl

- Attach an ankle strap to one ankle and hook it up to a low cable pulley
- Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley
- Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg
- Grasp something for stability and place your free hand on your hip
- Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley until it is fully abducted
- Inhale as you slowly return your strapped leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abduction

Beginner Hamstring Focused Leg Day

Jaida

Brooke Leonard

Challenging 🙌🏼 it feel good to change up my routine 💕

Sandra

Quads - strength focused

Jessica

I feel and broke my elbow about 4 weeks ago. I’m trying to slowly trying to get back into working out. I had to use light weight but it felt amazing to move my body

Alicia

Dumbbell Only Leg Day

First workout in a few weeks… easing back in. Absolutely loved it!!

Marcie

This workout was perfect for me for getting back from a gym hiatus. Grateful you’ve created this!! 10/10 🙌🏻 💕

Beginner Hamstring Focused Leg Day

Community

More workouts from Erin Killeen