Name: Playbook - Erin Killeen - W6/D1 LEGS (Hamstring Focused)
Uploaded: 2023-04-17T03:50:01.371Z
Duration: 60 min
Description: W6/D1 LEGS (Hamstring Focused)

Definitely feeling stronger at this point in the program!

Candice

Christie

Rachel

Carrie

Laura

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

W6/D1 LEGS (Hamstring Focused)

Libby

Yliana

W1/D1 LEGS (Hamstring Focused)

Sayde

W1/D2 UPPER BODY (Shoulders & Arms)

Meghan

Delaney

W1/D3 LEGS (Quad Focused)

Amanda

Lindsay

Starting this to end my 2024. Stay strong

W1/D4 UPPER BODY (Back & Biceps)

Katie

Elaine Rondon

Rachael

W1/D5 SHOULDERS & GLUTES

Beth

Those glutes are burning and my legs are weak 🔥

W2/D1 LEGS (Hamstring Focused)

Yep… I’m in love 😍 I LOVE THIS WORKOUT!!!!

Ashlee

💪🏼 deloading this week, AND still feeling strong!

Brittny

Courtney

W2/D2 UPPER BODY (Shoulders & Arms)

Dead. How am I supposed to walk out of the gym now?

Jillian

W2/D3 LEGS (Quad Focused)

Alex

Getting slightly repetitive, but still enjoy!

Kassy

W2/D4 UPPER BODY (Back & Biceps)

Chloe

Went heavier on this one and got humbled 🫠

Alyssa Taliaferro

W2/D5 SHOULDERS & GLUTES

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

Mariana

W3/D1 LEGS (Hamstring Focused)

Love this workout. Definitely seeing progress in my upper body, strength and composition! 💪🏼🫶🏼

W3/D2 UPPER BODY (Shoulders & Arms)

Great! Easy to understand the moves and really creating results.

W3/D3 LEGS (Quad Focused)

The pump is immaculate after this one. 😮‍💨🔥

W3/D4 UPPER BODY (Back & Biceps)

Morgan Lovins

W3/D5 SHOULDERS & GLUTES

Why did that burn so bad. Heart is racing like I did HIIT

Peggy

Erin

W4/D1 LEGS (Hamstring Focused)

Upper body pump was crazy! Felt strong this week 💪

Sophie

W4/D2 UPPER BODY (Shoulders & Arms)

My legs are on fire. It got my heart rate up too.

4 weeks in and the hip thrusts in this workout still kill me 😮‍💨😮‍💨

Brittany

W4/D3 LEGS (Quad Focused)

W4/D4 UPPER BODY (Back & Biceps)

Jessica

W4/D5 SHOULDERS & GLUTES

Song

W5/D1 LEGS (Hamstring Focused)

W5/D2 UPPER BODY (Shoulders & Arms)

I can’t feel my legs in the best of ways

Kennedy

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

Danielle

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)

SO LONG!! Prepare for over an hour for this workout.

Kendall Ladd

The 30 reps of hip thrusts to start - killer!

W5/D5 SHOULDERS & GLUTES

I like this one. Short & sweet but very targeted.

The workout I never knew I needed.. insane pump 🥵😮‍💨

W6/D2 UPPER BODY (Shoulders & Arms)

Today felt soo good and so focused and strong

W6/D3 LEGS (Quad Focused)

Feeling it in my back and bi’s for sure!

W6/D4 UPPER BODY (Back & Biceps)

Great workout. My arms are tired 🤎🔥

W6/D5 SHOULDERS & GLUTES

W7/D1 LEGS (Hamstring Focused)

W7/D2 UPPER BODY (Shoulders & Arms)

Selena Gonzales

W7/D3 LEGS (Quad Focused)

Struggled getting that last hammer curl 🔥

W7/D4 UPPER BODY (Back & Biceps)

W7/D5 SHOULDERS & GLUTES

W8/D1 LEGS (Hamstring Focused)

Chelsea

W8/D2 UPPER BODY (Shoulders & Arms)

For 1 hour I hate Erin and then after I worship her

W8/D3 LEGS (Quad Focused)

I love your programs and how it has changed my body!

Erika

W8/D4 UPPER BODY (Back & Biceps)

I was drenched after this. This whooped my lil booty 😭🔥

W6/D1 LEGS (Hamstring Focused)

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