Name: Playbook - Jack Zuver - Legs Hamstring Focused
Uploaded: 2022-03-13T18:13:12.918Z
Duration: 45 min
Description: Legs Hamstring Focused

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell stiff leg deadlift

- 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

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

Lying Hamstring Leg Curls (Legs Crossed)

- Start with the barbell on your upper back
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith Machine Split Squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

-Pause for a count of 5 on the first & last rep of each set
- 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

Legs Hamstring Focused

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