Name: Playbook - Erin Killeen - W4/D3 LEGS (Hamstring Focused)
Uploaded: 2022-12-08T17:37:38.596Z
Duration: 60 min
Description: W4/D3 LEGS (Hamstring Focused)

Stephanie

Rachel

Adrianna

Ashlee

My glutes are on fire 🥵🔥Also love noticing my strength increase each week

Jessica

Carly

Why do those kickbacks kill me every time? 😂☠️🥵

Melissa

Janelle

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

W4/D3 LEGS (Hamstring Focused)

I’m dead, can’t walk but if I’m gonna end up looking like you, I’m gonna keep doing it 🤣🫶🏼

Taylor

Dying after this workout but I made it! Excited to get started with the program

Brittany

First day with this program and already obsessed!!

Damara

W1/D1 LEGS (Quad Focused)

Katie

Morgan Lovins

Amazing I definitely love these!my new favorite day of the week

JoAnna

W1/D2 PULL DAY (Back & Biceps)

Love the exercises but my gym doesn’t have the exercise machine that you ask us to do w the rounded leg extention

Lani

Kendall Ladd

Julia

W1/D3 LEGS (Hamstring Focused)

Erica

Finished al but one while traveling for work. Grateful this one was mostly amendable to DB work

Torrey

So if I’m a total newbie I don’t know how much weight your lifting in these sets. I’ve been lifting for about two years again so I had a starting off point but maybe I’m missing where your putting how much weight your repping on these.

Kate

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

My whole body is sore after this week, but I’m ready for week 2!

Tesla

Excellent in spite of my injuries. I was able to modify

W1/D5 LEGS (Full Leg Day)

Amazing!!!!! Gals don’t be afraid of heavy weights. Challenge yourself lift heavy and take the most of this work out.

Mariana

Hope

Rebecca

W2/D1 LEGS (Quad Focused)

Allie Henson

Carmen

Kathleen

W2/D2 PULL DAY (Back & Biceps)

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

Alanna

W2/D3 LEGS (Hamstring Focused)

Bethani

Cassidy

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

Couldn't even look at my phone without sweating on it 🥵

Emily

Full leg day always leaves my legs on fire 🔥

Breanna

W2/D5 LEGS (Full Leg Day)

Love n hate relationship with this work out 🔥❤️

It a hate and love kind of a workout🥵❤️

Renate

W3/D1 LEGS (Quad Focused)

Definitely feeling it this morning. That pump felt good for a Monday. 🥳

Kayleigh

I love that I can tell I’m getting stronger! 😍🔥

Emma

W3/D2 PULL DAY (Back & Biceps)

Any suggestions for another option for weighted extensions

Cassie

W3/D3 LEGS (Hamstring Focused)

After a long day at work, I am still excited to go to the gym when following this program!

Tristan

Bailey

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

Juliana

Danielle

W3/D5 LEGS (Full Leg Day)

Why does the leg press super set never get easier OMG😂😂

Paige

W4/D1 LEGS (Quad Focused)

W4/D2 PULL DAY (Back & Biceps)

Bree

Feeling so strong and invincible after that lift! It’s so exciting to be able to lift heavier.

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

Took 2 weeks off from being sick, what a killer way to start back up. I’m pumped for week 5!!

Meagan

W4/D5 LEGS (Full Leg Day)

My legs are dying! And the updates are ❤️‍🔥!!!

Raelynn

W5/D1 LEGS (Quad Focused)

This one was fun! Really enjoyed it and was lifting heavy as sh!% ❤️

Makensie Johnston

arms are burning! excited for this next phase

W5/D2 PULL DAY (Back & Biceps)

F@$!k yeah, that’s a good one! Who am I, I’m so strong today!? Lifting PR alert! 🚨

W5/D3 LEGS (Hamstring Focused)

Those tricep kick backs had no right burning that bad lol 😮‍💨 awesome upper body pump!!

Sierra

Caylee

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

Reyna

Angelina Singh

W5/D5 LEGS (Full Leg Day)

This workout has got me feeling like I’m the only one dying at the gym 😅💀 like why am I so unwell!?

W6/D1 LEGS (Quad Focused)

Why am I sweating so damn much? 😅 love it! Hard work for sure

I enjoy the pull days but i feel like it’s not enough, it needs something more. I’ve been adding one or two of my own exercises to feel like I’m hitting each muscle just enough

Autumn Barnes

W6/D2 PULL DAY (Back & Biceps)

So thankful for this workout! Booty pump is next level 😍🍑

Holly my glutes are on 🔥 I love the burnnn

Carrie Caso

W6/D3 LEGS (Hamstring Focused)

Odalia

Lifting more today and shaking! Getting them gains 😝

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

3 sets of 30 reps of the hip thrusts has me beyond humbled ❤️‍🩹

Love/hate relationship with hip thrusts! Seeing so much progress 😆

W6/D5 LEGS (Full Leg Day)

Holy shit ETK, you’re giving me some beefy quads! YAAAAS!

I am so strong but so weak after this. 😂

W7/D1 LEGS (Quad Focused)

W7/D2 PULL DAY (Back & Biceps)

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

W7/D3 LEGS (Hamstring Focused)

Increased my lateral raises to 15 lbs, for EVERY SET! I’ve never been able to do this till now!

Sarah Styers

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

I’m telling you, ladies, if there’s ever a workout that will make you cry, this is it. And yes, I cried. BUT I DID IT!

justin

W7/D5 LEGS (Full Leg Day)

Maxed on my hip thrusts today ❤️❤️

Savannah

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!!!!

W8/D2 PULL DAY (Back & Biceps)

Sarah Frandsen

W8/D3 LEGS (Hamstring Focused)

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

Don’t with my first 8 weeks! Moving onto 3.0, and I have def seen soo much improvement since starting this program!

lucy

WOOOH! 🥳 All done with 2.0! What an absolutely awesome milestone!

these 8 weeks kicked my ass and i’m all here for it 😤😤

W4/D3 LEGS (Hamstring Focused)

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