Name: Playbook - Erin Killeen - W1/D1 LEGS (Hamstring Focused)
Uploaded: 2022-12-08T17:37:38.406Z
Duration: 60 min
Description: W1/D1 LEGS (Hamstring Focused)

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 😅🤣

Jessica

Krystle

Dominique

Christi Madden

Meg DeAngelo

Haley

Katie

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

Daisy Hertel

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

i had to crawl out of the gym because of this. 100000/10 🌟

Madison

Caitlin

Luisa

Bro. I’ve got some strong quads ya know… so I’m like I got this. But man I could barely do any weight on those damn abductions and kickbacks, ESPECIALLY after all the exercises 😅 I knowwww imma be hurting this week!

Marianna

Tracy

So good!!! Targeted what it needed to, & the directions were so easy to understand

it is a bit too long 😂😂 could not do all the exercices

Noémie

The session was great! I definitely felt like I hurt my back towards the beginning, but I finally feel like I had a really good workout in my apartment gym.

Caibra

Camri

Add a space where you can add the weights you used for each exercise to keep track of the performance

Clara

Emarie

That workout had me questioning my life choices. 💀

Emily

Great workout after having some time away from the gym! Looking forward to the next 8 weeks 💪

Ashley Ryerson

So tough but worth it! Feels good to get back in it! Had to modify some workouts since I was at home in our home gym but still felt the burn!

Emily Wright

Heather 

Whitney

Killer first workout in the 3.0 series 👏🏼🎉

Kelsey

Elaine

Tori

Taylor Staudt

Deanna

Morgan

It would be awesome if we could save our reps on the app! Otherwise I love it

Kaylie

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)

Leah

W1/D2 UPPER BODY (Shoulders & Arms)

This TESTED me. Quads are feeling weak after that but so good.

Jess

Kaycie

W1/D3 LEGS (Quad Focused)

Loved that one! Wasn’t sure if seated rows were supposed to be on there twice though?

Bailee

W1/D4 UPPER BODY (Back & Biceps)

I forgot to swipe it was great but only too about an hour

I feel like I say this every time - but this is my FAVORITE split you’ve done!!!!!!!!🤌🏼💪🏼😤

Carrie Caso

W1/D5 SHOULDERS & GLUTES

Death, dying, disparage….and I love every minute of it😈😈

these leg gains have been insane keep them coming plzzzzzz

Carly

W2/D1 LEGS (Hamstring Focused)

Amazingggg the pump I have is out of this world 🤩

Melissa

W2/D2 UPPER BODY (Shoulders & Arms)

i’m legit walking out of todays session stumbling holy shittttttt

Christina

W2/D3 LEGS (Quad Focused)

Getting slightly repetitive, but still enjoy!

Been supplementing more arms and chest in with this program and I love it!

Becoming a favorite for sure. Love feeling the back gains - still very impressed with the programming!

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

Haylee

W3/D1 LEGS (Hamstring Focused)

Sydney Wetterberg

Missy

W3/D2 UPPER BODY (Shoulders & Arms)

Progress is your legs shaking a little less from 3x30 hip thrust 😵‍💫

Kellee

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

It was a fight for my life for energy on this workout today

W3/D4 UPPER BODY (Back & Biceps)

The best glute pump, kills me every time in the best way.

Amelia

W3/D5 SHOULDERS & GLUTES

Went up from 25s to 35s on my dead lifts!!!!

Christy

W4/D1 LEGS (Hamstring Focused)

the lateral raise superset gets me everytime smh

Had to modify with an overcrowded gym but we did the damn thing

Arms are feeling so
Pumped!! Loved the drop sets!

W4/D2 UPPER BODY (Shoulders & Arms)

Reverse lunges are the bane of my existence

W4/D3 LEGS (Quad Focused)

justin

Loving this back day set up. Seeing good gains!

W4/D4 UPPER BODY (Back & Biceps)

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.

W5/D1 LEGS (Hamstring Focused)

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

Fighting for my life this entire workout 😮‍💨

I was all excited to not have reverse lunges anymore, and then the Bulgarian split squats came in to make me immediately regret that 😅

I’ve lost 4 pounds in these 5 weeks but also have gotten so much stronger. Feeling proud as a 3x c section mama

Kenzie

W5/D3 LEGS (Quad Focused)

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

I substituted the reverse lunges because those would have sent me over the edge of insanity today. Great workout otherwise!

W1/D1 LEGS (Hamstring Focused)

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