Name: Playbook - Jumana Badwan - 11/11 Friday| LEG DAY (Glute/hamstring focused)
Uploaded: 2022-11-14T00:14:24.620Z
Duration: 75 min
Description: 11/11 Friday| LEG DAY (Glute/hamstring focused)

Superset Warm up: 
~hip adduction 2x20
~hip abduction 2x20 

1. DB or BB Sumo deadlifts 4x6-8 
(Warm up with a light weight for about 5-6reps then move into working sets make sure for is just as great as it was the first time as you go up in weight) 

2. Superset: 
~BB or smith machine RDL 4x12
~DB or BB hip thrust 4x12
(Focus on slow movement on the way down (eccentric) )

3.Superset: 
~Hamstring Leg Curl 4x12
~Bulgarian split squat 4x10 each leg 

 
4.Superset:
~Walking lunges 3x12
~Leg press (feet in sumo Stance, high on platform) 3x20

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- pause halfway for 2secs then Reach full extension with your legs (explosively)
- Keeping a flat back lower bar to ground

Sumo deadlift

- With your Toes elevated 
- 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 RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Focus on the eccentric meaning time under tension so under your way down slow down

Barbell hip thrusts

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position