Name: Playbook - Erin Killeen - W1/D1 LEGS (Hamstring Focused)
Uploaded: 2023-04-17T03:50:01.173Z
Duration: 60 min
Description: W1/D1 LEGS (Hamstring Focused)

Yliana

Diana

Kelsey

Tressa

Averie

Killer but time to get back in the groove!

Margaret

Brittany

Jessica

Makayla

Woohoo! Hello 3.0! This is a great start 🤩

Ashlee

Shyanna

Malorie

Kelly

Selena Garcia

Shakira

Jodi Young

First day back since i hurt my back and this was great and didn’t irritate my back! Love it! Glad to be back and to get back serious

Kailyn

Starting over but felt really good today !

Alyssa

It was good! I have just come back from being sick so I had to modify some things but I’m so happy with the app so far!!

Kierra Campbell

Mariana

Had an amazing workout!! Can’t wait to complete more of these workouts!

Summer

Mia Wheeler

Kayla

Super hard! Did it with my boyfriend and we were DYING

Maddy

Laura

Rachel

Woo! I’m super excited. I didn’t know how much weight to use and my gym only had a sitting hamstring machine👎 but I feel good and am excited to learn!

Hilary

Hope

So wonderful! Haven’t felt a workout like that in a while

Sydney

This was such a GOOD, HARD workout! Really needed this challenge!

Carlie Whidden

Good first workout to start a new workout plan. I had hit a slump in my workouts so it was nice to begin again with a planned routine instead of winging  it. I’ve been working out my whole life so I went ahead and did all 3 rounds back to back and then did a rest in between.

Nicole

I have a feeling I’m going to hate myself in the morning because of how sore I’ll be 😂🥲

Kaitlyn

Gabriella

Read those RDL as BB not DB and accidentally killed myself today 😅🤣

Krystle

Dominique

Christi Madden

Meg DeAngelo

Haley

Katie

😮‍💨👌🏻brutal on the hammies, but so good.

Daisy

not me really thinking day one of 3.0 would be easy 🥵🥵

Kelcey

Ouch 👏🏽 I love the timer, logging is going to be badass. Excited, thank you 🥹👏🏽

Sarah

Vanessa

Death by RDL’s. Haven’t had that good of a workout in years!!

Kassy

Sara

I’ve seen incredible strength and growth from 2.0, so excited for the next 8 weeks on 3.0!

Janelle

Gracie

LEGS (Hamstring Focused)

- Barbell Deadlift
- Barbell Good Morning
- Barbell Hip Thrust

Dropset:
- Dumbbell RDL

- Machine Lying Leg Curl

Superset:
- Cable Single Leg Kickback
- Cable Single Leg Abduction

- 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

3 x 10

Barbell Deadlift

- Start with the bar across the upper back
- Keep your back tight, shoulder blades pinched together, and your knees slightly bent
- Begin by bending at the hips, moving them back as you hinge forward to near parallel
- Keep your back straight and your cervical spine in proper alignment
- Reverse the motion by extending through the hips with your glutes and hamstrings returning to the starting position

3 x 10

Barbell Good Morning

- 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

4 x 10,8,6,15
(increase weight first 3 sets, back off to lower weight for last set)

Barbell Hip Thrust

- Dumbbell RDL 3 x 8 (heavy) 
- Dumbbell RDL 3 x 8 (moderate)

- 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 (Heavy)

Dumbbell RDL (Moderate)

RDL Dropset

- 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

3 x 12-15

Machine Lying Leg Curl

- Cable Single Leg Kickback 3 x 15 each side
- Cable Single Leg Abduction 3 x 10 each side

- 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

- 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

Superset

W1/D1 LEGS (Hamstring Focused)

Elaine

Good workout, I added some chest in there

How do I get better at strict press? It ends up being a push press which I can control much better and with heavier weights

Rachael

W1/D2 UPPER BODY (Shoulders & Arms)

Zimms

I am 8 weeks postpartum and just starting my fitness journey all over again! This was a great workout. Thank you

Abigail

My whole body was shaking after this leg day. Great mid-week burn!

Olivia Bunch

W1/D3 LEGS (Quad Focused)

Bethani

Jillian

W1/D4 UPPER BODY (Back & Biceps)

W1/D5 SHOULDERS & GLUTES

Those glutes are burning and my legs are weak 🔥

Christie

Should I start adding in more reps each week? Or does it matter since I’m increasing weight?

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

💪🏼 deloading this week, AND still feeling strong!

Brittny

Courtney

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

W2/D4 UPPER BODY (Back & Biceps)

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

Love it but I want to see substitutions for the good morning please.

W3/D1 LEGS (Hamstring Focused)

Stacy

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

Jenna Butler

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Peggy

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

Carrie

W4/D5 SHOULDERS & GLUTES

Starting the last four weeks over again because deployment is not gentle on my schedule.

That first 4x3 was really fun. Feeling stronger as I get through the program. So good.

W1/D1 LEGS (Hamstring Focused)

Community

More workouts from Erin Killeen