Tony

- 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

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Keeping your chin tucked 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W1 / D3:
Legs (Hamstrings & glute focused) + Abs

Jerry

W1 / D1:
LEGS (Quad focused) + Abs

JR Martin

W1 / D2:
Arms & Calves

Last one was the killer for biceps ☠️

Diego Morales

Miles

W1 / D4:
Pull (Back & Biceps) + Calves

W1 / D5:
Push (Chest, Shoulders, Triceps)

W2 / D1:
LEGS (Quad focused) + Abs

W2 / D2:
Arms & Calves

W2 / D3:
Legs (Hamstrings & glute focused) + Abs

W2 / D4:
Pull (Back & Biceps) + Calves

W2 / D5:
Push (Chest, Shoulders, Triceps)

W3 / D1:
LEGS (Quad focused) + Abs

W3 / D2:
Arms & Calves

W3 / D3:
Legs (Hamstrings & glute focused) + Abs

W3 / D4:
Pull (Back & Biceps) + Calves

W3 / D5:
Push (Chest, Shoulders, Triceps)

W4 / D1:
LEGS (Quad focused) + Abs

W4 / D2:
Arms & Calves

W4 / D3:
Legs (Hamstrings & glute focused) + Abs

Cyril

W4 / D4:
Pull (Back & Biceps) + Calves

W4 / D5:
Push (Chest, Shoulders, Triceps)

W5 / D1:
LEGS (Quad focused) + Abs

W5 / D2:
Arms & Calves

W5 / D3:
Legs (Hamstrings & glute focused) + Abs

W5 / D4:
Pull (Back & Biceps) + Calves

W5 / D5:
Push (Chest, Shoulders, Triceps)

W6 / D1:
LEGS (Quad focused) + Abs

W6 / D2:
Arms & Calves

W6 / D3:
Legs (Hamstrings & glute focused) + Abs

W6 / D4:
Pull (Back & Biceps) + Calves

ANDY

W6 / D5:
Push (Chest, Shoulders, Triceps)

W7 / D1:
LEGS (Quad focused) + Abs

W7 / D2:
Arms & Calves

W7 / D3:
Legs (Hamstrings & glute focused) + Abs

W7 / D4:
Pull (Back & Biceps) + Calves

W7 / D5:
Push (Chest, Shoulders, Triceps)

W8 / D1:
LEGS (Quad focused) + Abs

W8 / D2:
Arms & Calves

W8 / D3:
Legs (Hamstrings & glute focused) + Abs

W8 / D4:
Pull (Back & Biceps) + Calves

W8 / D5:
Push (Chest, Shoulders, Triceps)

W1 / D3: Legs (Hamstrings & glute focused) + Abs

Community

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