Name: Playbook - Erin Killeen - W2/D3 LEGS (Hamstring Focused)
Uploaded: 2023-04-17T03:50:01.209Z
Duration: 60 min
Description: W2/D3 LEGS (Hamstring Focused)

Hammies and glutes are feeling that 💪🏼🔥

Meghan

Tonight was a struggle. No energy but pushed through with slightly lower weight. 💪🏻

Hannah

Summerlyn

Abby

emily

Rene

Hit my personal best on deadlifts today!!

Amanda

This for sure kicked my a** today, but loved every bit of it.

Ashley

Margaret

Awesome!! My legs are jelly and my bum feels pumped 🤭 But it feels good!!

Tiziana

Lexi

I did two days in one today because I wouldn’t be able to go to the gym tomorrow. They were both great workouts!

Morgan Lovins

Really need to work on my hip mobility! But my ass is on fire! Lol

Carmen

Mariana

Alanna

Failed a 240 deadlift b/c of grip ugh! But killer lift!

Hope

Bethani

Breanna

Emma

Laura

Jessica

Courtney

Cassie

Really enjoying and loving all of your workouts!

Odalia

The amount of times I grunted for this lift 😤❤️

Ashlee

Could lift more weight this week! 🔥My butt is on fireeee

Meg DeAngelo

Emily

my hammies are feeelin’ that workout 😅

brianna

Definitely felt stronger than last week. Loving this program but wish I had somewhere to log weight.

didn’t know my ass could hurt this much it’s like i’m on auto twerk

Carly

Rachel

Melissa

I love how this program really pushes myself. Those cable kickbacks were deadly. But so good. Can’t wait to keep training in this program 🔥

Annie

I swear Erin was trying to kill me with that workout!

I love this program. I love the workouts and especially the structure. The only thing I wish is we had a space to put how much weight we did next to each exercise so each week we can see if or how much we progressed. Then by the end of the 8 weeks you can see where you started and where you ended. I think that would be a huge incentive.

justin

When you a** aches on your rest break!!!  🙌🏻

Andrea

Great week 2! Although I may have gotten a little cocky with the good mornings, I’m hoping I didn’t tweak my back. Definitely ate a piece of humble pie.

Sierra

Claire

LEGS (Hamstring Focused)

- Barbell Deadlift
- Barbell Good Morning 
- Barbell Hip Thrust
- Dumbbell RDL
- Rounded-back Extension 

Superset:
- Cable Abduction
- Cable Glute Kickback

- 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

4 x 12,10,8,6 (increase weight each set)

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 12

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

3 x 15

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

4 x 10

Dumbbell RDL

3 x 10 weighted 
(no rest between)
3 x 10 bodyweight

- Start in the prone position, holding a weight for added resistance
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Weighted Rounded Back Extension

- Start in the prone position with your arms crossed forward off the shoulders
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

Rounded Back Extension

- Cable Abduction 3 x 15 each side
- Cable Glute Kickback 3 x 15 each side

- 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

- 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

Superset

W2/D3 LEGS (Hamstring Focused)

It was great! I can’t wait for tomorrow ☺️

Morrie

Addie

W1/D1 LEGS (Quad Focused)

Perfect! I am loving these workouts so far.

Shae

W1/D2 PULL DAY (Back & Biceps)

For exercises like hip thrusts, I am a beginner, so it would be great to see a video on how to set up the equipment and how to get into the dip to avoid injury

Victoria

had to substitute the last 2 workouts but was great

mack

W1/D3 LEGS (Hamstring Focused)

Christie

I LOVE THIS APP!!! And I LOVE you even more!!!

Tristyn

W1/D4 PUSH DAY (Chest, Shoulders & Triceps)

Briauna

W1/D5 LEGS (Full Leg Day)

i’m struggling with the step ups but killer

Brittany

W2/D1 LEGS (Quad Focused)

I can feel my arms are gonna be hello tomorrow 😂

W2/D2 PULL DAY (Back & Biceps)

Kelsie

Katherine

W2/D4 PUSH DAY (Chest, Shoulders & Triceps)

Finished my second week of the program. It’s so easy to follow. I love the history also so I can check my progress. Legs on 🔥

W2/D5 LEGS (Full Leg Day)

Went up in weight this time 😮‍💨🔥🥳

Altwanette

Kathleen

W3/D1 LEGS (Quad Focused)

W3/D2 PULL DAY (Back & Biceps)

always a killer workout! went up in weight & I will feel it tomorrow!

W3/D3 LEGS (Hamstring Focused)

Sharen

W3/D4 PUSH DAY (Chest, Shoulders & Triceps)

I’be completed 3 weeks of this training and two weeks of following my Macros. I can not believe the physical change I’ve already seen not to mention the energy and sleeping better.

Iveta

This is a monster. I’m a dead person now

W3/D5 LEGS (Full Leg Day)

Tierra

Lauren

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Would love a video that tells us how to do a proper deadlift! This is a new exercise for me and I always end up hurting myself. Would love to hear step by step!

Kendall Ladd

Stephanie

W4/D3 LEGS (Hamstring Focused)

Bree

W4/D4 PUSH DAY (Chest, Shoulders & Triceps)

Zimms

Amazing !! I love how I feel myself getting stronger 🤍👏🏽

Cassidy

W4/D5 LEGS (Full Leg Day)

Jamie Johnson

Loved the switch up of the workout. Really felt a burn w this one.

Last week when I recorded all of my week 5 exercises and weights, I went to reopen it today and all of my weights from last week were gone so I cannot compare them. 😭

Shianne West

W5/D1 LEGS (Quad Focused)

Holy cow. What a great workout. My arms are shaking

Love the change up on the programming— I feel so much stronger!

W5/D2 PULL DAY (Back & Biceps)

Timberlen

These workouts give me a run for my money 🥵

Julia

W5/D3 LEGS (Hamstring Focused)

My muscles always leave the gym feeling worked 🔥

W5/D4 PUSH DAY (Chest, Shoulders & Triceps)

Clara

W5/D5 LEGS (Full Leg Day)

Jenna Butler

W6/D1 LEGS (Quad Focused)

took a little break & it felt soooo good to be back

W6/D2 PULL DAY (Back & Biceps)

This was probably the hardest one I’ve done yet🥵🔥

Have absolutely loved this program. I’m comfortable with the exercises because they are vary straight forward. 2 more weeks!

Riley and Corynn

W6/D3 LEGS (Hamstring Focused)

Definitely lifting heavier quite proud of myself 🥰

W6/D4 PUSH DAY (Chest, Shoulders & Triceps)

sam wells

W6/D5 LEGS (Full Leg Day)

went up in weight on a few lifts! feeling stronger 💪🏼

laura

W7/D1 LEGS (Quad Focused)

Bailey

W7/D2 PULL DAY (Back & Biceps)

Hell yeah, this one is by far my favorite 😍🔥💀

W7/D3 LEGS (Hamstring Focused)

W7/D4 PUSH DAY (Chest, Shoulders & Triceps)

Left the gym shaking after that one. Had to strip my sweatshirt off the first minute in. 🔥

Peggy

legs are shaking walking out the gym 🥲

W7/D5 LEGS (Full Leg Day)

Gonna be hard to walk tomorrow I think. PR by 10 pounds on barbell back squat sits!

W8/D1 LEGS (Quad Focused)

Arms shaking, and for some reason this one makes me sweat hard 😅

I’m feeling so strong I’m exited for 3.0!!!!

Samantha Fisher

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

Larinda

Carrie

W8/D4 PUSH DAY (Chest, Shoulders & Triceps)

This program was amazing! Can't thank you enough!

I started on single leg leg press with 0. Yep, 0 weight. Now I lift 40 on the single leg. 
I also started on leg press sumo with 40 now I lift 160kilos it’s massive change I’m quite happy. Thank you! Can’t wait to start the 3.0 now!

W2/D3 LEGS (Hamstring Focused)

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