Name: Playbook - Juli Bauer Roth - Hamstrings
Uploaded: 2024-06-09T20:15:07.566Z
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

Bonnie

aida nafal

Nicole

Booty Pump Day

Mirjana

This was so good. Taking breaks here and there from CrossFit style workouts and had literally not done calf raises in about 15 years. My calves are SL very sore today!! As are my glutes and legs! I liked this one so much!!! Goal is to incorporate at least 2 of your works outs per week!! Keep the good workouts coming!  THANK YOU!!

Joni

Gym Lower Body

Jennifer

Rebecca

MZHUNT

Quads, Glutes & Calves

Suzy Barr

Just letting you know - an exercise is missing from
Superset once in the workout (curtsy lunges) and donkey kicks are listed for 10min instead of 10 reps 😆😜

Glutes & Hamstrings

Karen

Bodyweight Lower Body & Core

Angeline

“Struggled to get my ass moving today, but here we are” 
Your Instagram post this morning made me get out of bed, go to the gym, and complete this workout. Thank you for the awesome workout and the motivation!

Sallie

Dumbbell Lower Body

Glutes, hamstrings, calves

Legs are going to be sore. Great workout!

Joanna

17-Minute Lower Body

Legs

My first workout from the app that wasn’t from a program and I loved it! 🔥

Reneau

Lauren

Brittney

Glutes Babyyyyy

I was short on time and didn’t make it to the 3rd circuit but I’m wondering if I could’ve completed it 😂 my legs were on fire from the rest of it! Great workout!!!

Gym Quads & Calves

Glute Day

Looks innocent at 28 minutes but it’s not 😅 🌟🌟🌟🌟🌟

Brooke

Sara

28-Minute DB Lower Body

SO EXCITED about new feature in app to track weights!!! This will be game changer for making progress!!! 💪🏼🦵🏼🎉

Loved this one! The hip thrust and hamstring curl combo was 🔥

Amelia

Legs & Glutes

Bodyweight Lower Body

🍑 Glutes 🍑 (Gym)

20-Minute Glutes

Sarah

30-Minute Quads

Pretty good leg day! Definitely harder than it looks

Lindsay

Killer Lower Body

Glutes

Stronger Than Yesterday Lower Body

Hey!
 
Have you noticed an issue with the app? The icons show up as ?s and I was having trouble seeing some prior logs for weights. I contacted the app but they weren’t helpful

Dumbbell Glutes

Hamstrings & Glutes

Cable & DB Lower Body

Good one! I'm away from home, so I had to improvise, but it was a burner!

Cait

Walking will be hard tomorrow! 🔥🍑🦵

Quads

My legs are on 🔥 
I was sweating at first then into the 2nd round there wasn’t much of that. It was a good workout and it definitely is a keeper!

Hamstrings

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