Name: Playbook - Erin Killeen - Hamstrings - strength focused
Uploaded: 2023-04-17T03:50:01.243Z
Duration: 60 min
Description: Hamstrings - strength focused

I always get a good sweat and workout! 🔥

Jessica

kobey felter

Hope

Brittany

- 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

- Using a leg press machine, sit down on the machine and place your legs high on the platform directly in front of you at a wide foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are extended in front of you (Tip: Make sure that you do not fully lock your knees during this exercise)
- Your torso and the legs should make a 90-degree angle
- Inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the glutes, extend your legs, pressing the platform back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press - High Wide Stance

- 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

- 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

- 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 cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Attach the ankle cuff to your ankle
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Single Leg Kickback

Hamstrings - strength focused

Jaida

Brooke Leonard

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

Sandra

Quads - strength focused

Kathy

Those reps though 😅🔥🔥🔥 love this one

Ashlee

Shana

Beginner Hamstring Focused Leg Day

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 🙌🏻 💕

Hanna Wade

Bruhhhh… I’m in pain. So good. 🥵🔥 Also, the playlist is fucking fire.

Kayla

Beginner Quad Focused Leg Day

So glad you included this! I probably wouldn’t have done it otherwise but I love it! So f***ing hard

Hamstrings - strength focused

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