Name: Playbook - Erin Killeen - W5/D1 LEGS (Hamstring Focused)
Uploaded: 2023-04-17T03:50:01.335Z
Duration: 60 min
Description: W5/D1 LEGS (Hamstring Focused)

Carrie

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

Laura

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

Rachel

Threw my back out last time I tried this workout, rested up and tried again today. Stuck at the same deadlift PR of 275, 280 just won’t move. Getting real tired of hip thrusts but I know they work lol. Still a little sore in the back so my RDLs didn’t feel targeted as much

LEGS (Hamstring Focused)

- Barbell Deadlift
- Barbell Hip Thrust
- Barbell RDL
- Single Leg Dumbbell RDL
- Machine Seated Leg Curl
- Cable Single Leg Kickback
- Abduction Machine

- 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 3

Barbell Deadlift

- 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 10 (w/ 2 second hold)

Barbell Hip Thrust

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

3 x 6-8

Barbell RDL

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes and driving the hips forward
- Complete desired reps then repeat on the opposite side

3 x 10 each side

Single Leg Dumbbell RDL

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

3 x 12-15

Machine Seated Leg Curl

- 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

3 x 10 each side

Cable Single Leg Kickback

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

3 x 15

Abduction Machine

W5/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😈😈

Jessica

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!

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

W3/D3 LEGS (Quad Focused)

Love this back day. Hits all the right spots!

W3/D4 UPPER BODY (Back & Biceps)

W3/D5 SHOULDERS & GLUTES

Lucy

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

Christy

W4/D1 LEGS (Hamstring Focused)

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

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!

W5/D1 LEGS (Hamstring Focused)

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