Name: Playbook - Jumana Badwan - W4/D5 4/5 Friday| LEG DAY (Glute/HAMSTRING) focused
Uploaded: 2024-04-24T18:04:34.716Z
Duration: 70 min
Description: W4/D5 4/5 Friday| LEG DAY (Glute/HAMSTRING) focused

Warm up: 
~Hip adductors 3x20
~Hip abduction 3x20

1. Paused BB or DB sumo deadlifts 4x10/8/6/6
(You can also do these with a dumbbell, pause half way up then explode up from paused position)

2. Superset:
~BB RDL 4x10-12
~BB or Machine hip thrusts 10-12

3. Superset:
~Leg press 4x12-15 (Feet should be in sumo Stance high on platform)
~DB Step ups 4x10-12

4. Superset:
~Hamstring Curl 3x12-15 (hold for 3secs at the bottom of each rep then slowly release) 
~leg extension 3x12-15 
(Hold at the top of extension for 3 secs and slowly com back down)

- 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

- 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

Leg press - sumo stance

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- 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

- 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

W4/D5 4/5 Friday| LEG DAY (Glute/HAMSTRING) focused

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