Name: Playbook - Gareth Sapstead - Hamstrings | Glutes | Light Quads
Uploaded: 2022-06-29T13:19:49.666Z
Duration: 55 min
Description: Hamstrings | Glutes | Light Quads

Today you’ve got 6 exercises focusing on glutes, hamstrings and some light work for your quads to start.

If training lower body twice each week then try this as one workout and then a more quadriceps-dominant workout in the next. Just to shift some load around.

Enjoy!
Gareth

Brief hold at the top of each rep. Keep locked into the seat and torso upright. Squeeze hard at the top.

Leg Extensions with Holds

Brief hold at the top of each rep. Focus on the squeeze. Minimize momentum. 8 reps each leg.

1-Leg Hamstring Curls with Holds

Use a slightly higher and wider stance to your standard leg press to emphasize glutes and hamstrings a little more while de-emphasising quads.

Each set is progressively heavier as reps drop. Final set drop the weight by 10-20% and go for an all-out set of 15-20.

Leg Press with High and Wide Stance

Setup in front of a bench. Keep the dumbbell handles as close to your thighs as possible.

Focus on hip hinge and shifting your weight back onto your heels - “Close the door behind you with your but”

Dumbbell RDL

Play around with your seated position and torso angle to find the most comfortable position. Try to feel this in your “outer” glutes rather than your hip flexors.

Just 3 sets of 15

Abduction machine

Use a pad and rest it on something like the leg extensions (as shown), or something similar in height (a split squat stand works well).

Attempt to get up and hold a completely straight body position.

If you need to make them easier then instead of resting the pad at shin height then rest it further up your leg (eg just below your knee)

Just 2 sets of 20 seconds each side is all you need. Add an extra set if youd like.

Copenhagen Static Side Plank

Hamstrings | Glutes | Light Quads

NEW Shoulders-Dominant Push

Quads, Glutes & Hammies

Glutes & Hamstrings 6/4

Lats-Focused & Biceps 6/3

Traps / Rhomboids 5/31

Chest-Focused Push 5/30

Quads-Focused Lower

Chest-Dominant Push 5/23

Back (intensity techniques🔥)

Deadlifts | Quads | Hammies

Chest-Builder

Full Back | Biceps

Volume Quads | Hams | Calves

Shoulders | Triceps

High-Volume Back

Glutes | Hamstrings

Chest-Dominant Push

Width-Focused Back | Biceps

Back-attack (cables only)

Full Legs ‘n’ Core

Chest | Light Shoulders & Tri’s

Back Thickness & Biceps

No-ego Squats 🔥

Spicy Shoulders 🔥

“Feel it” Back & Bi’s

Quads-Dominant Lower

Upper Chest Focused “Push”

Width-Focused Back

Legs (Low-Back Friendly)

Shoulders/Chest/Tri’s

High-Volume “PUSH” Day

Toasty Triceps

Quads-Focused 6/8

Hamstrings | Glutes | Light Quads

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