Name: Playbook - Hails . - Quad and Hamstring
Uploaded: 2024-01-02T00:18:57.220Z
Duration: 30 min
Description: Quad and Hamstring

Bird

Whew legs are shook! Quick and effective work!

Morgan

I Loved This One 😍😍♥️ I’m Really Starting To See The Difference

Leah

- Leg extensions
- Hamstring Curls

- Deadlift
- Elevated Goblet Squat
- Split squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

Superset

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

Circuit

Quad and Hamstring

DB Quads & Hamstrings

Glute Focused

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Sandra

Jaye

Total lower Body

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Quad and Hamstring

Community

More workouts from Hails .