Name: Playbook - Erin Killeen - W4/D1 LEGS (Hamstring Focused)
Uploaded: 2023-04-17T03:50:01.294Z
Duration: 60 min
Description: W4/D1 LEGS (Hamstring Focused)

Lucy

Jessica

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

Christy

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

W4/D1 LEGS (Hamstring Focused)

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

W1/D1 LEGS (Hamstring Focused)

Sukhman

Kristin

Mariana

W1/D2 UPPER BODY (Shoulders & Arms)

Jenna Butler

W1/D3 LEGS (Quad Focused)

Wow that was a good work out!!! Nice push with this workout

sam wells

Mahaila

W1/D4 UPPER BODY (Back & Biceps)

Kari

Sandra

W1/D5 SHOULDERS & GLUTES

Julia

Sydney

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

W2/D1 LEGS (Hamstring Focused)

Mindy

W2/D2 UPPER BODY (Shoulders & Arms)

Timberlen

Alyssa Taliaferro

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

Carly

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

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

Laura

W2/D4 UPPER BODY (Back & Biceps)

W2/D5 SHOULDERS & GLUTES

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

Melissa

Idk if I’ve ever felt my hamstrings this much

W3/D1 LEGS (Hamstring Focused)

Stacy

Sydney Wetterberg

W3/D2 UPPER BODY (Shoulders & Arms)

Haylee

Rachel

W3/D3 LEGS (Quad Focused)

Carrie

Love this back day. Hits all the right spots!

W3/D4 UPPER BODY (Back & Biceps)

W3/D5 SHOULDERS & GLUTES

the lateral raise superset gets me everytime smh

Camri

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)

Finally have the weight/rep tracker! Looooove!

Ashlie

Emma

W5/D2 UPPER BODY (Shoulders & Arms)

This one is the best leg workout I’ve had in a LONG time!!!

Danielle

Fighting for my life this entire workout 😮‍💨

W5/D3 LEGS (Quad Focused)

Love feeling different muscle groups activating. Enjoyed this rotation of lifts

Leah

Really enjoyed this setup. Bicep killer at the end.

W5/D4 UPPER BODY (Back & Biceps)

The 30 reps of hip thrusts to start - killer!

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

W4/D1 LEGS (Hamstring Focused)

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