Name: Playbook - Juli Bauer Roth - Hamstrings
Uploaded: 2024-02-24T21:26:45.407Z
Duration: 57 min
Description: Hamstrings

You deserve strong hamstrings that show how hard you work in the gym! Enjoy this one!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Inchworm to Spiderman Lunge

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges (R)

Single leg glute bridges (L)

- With a kettlebell between your legs 
- Perform a deadlift with the kettlebell
- Repeat for desired reps

Kettlebell deadlifts

Warm-up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, sit hips back to stand 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo deadlift

- With your right foot straight in front of you, step back with your left foot and lunge down until your left knee touches the ground. In this position, your right knee should be directly over your left ankle.
- Next, drive upwards in a controlled fashion to the standing position.

Back rack Barbell reverse lunges

- 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

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curls

Downward Dog with Foot Pedal

Pigeon stretch R

Pigeon stretch L

Quadruped adductor stretch R

Quadruped adductor stretch L

- sit on floor
- bring foot into opposite thigh 
- reach arm towards foot to stretch hamstring

Seated hamstring stretch (R)

Seated hamstring stretch (L)

Cool down

Hamstrings

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Great little burner! The METCON was a beast, but so good!

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Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

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LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

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Great burner!! Arms and legs/glutes will be sore tomorrow!

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Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

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Really really tough ! But really really good !💪🏾

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