Name: Playbook - Evan Johnson - W8/D4 LEGS (Hamstrings)
Uploaded: 2022-06-27T16:29:18.767Z
Duration: 45 min
Description: W8/D4 LEGS (Hamstrings)

Dylan

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

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

Romanian deadlifts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W8/D4 LEGS (Hamstrings)

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

Elvira

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

James

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W1/D6 ARMS

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

W8/D4 LEGS (Hamstrings)

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