Name: Playbook - Justin Howells - W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)
Uploaded: 2022-05-18T23:35:46.150Z
Duration: 45 min
Description: W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)

- Sumo deadlift 4 x 5 (120 sec rest)
- Db romanian deadlifts 4 x 8 (90 sec rest)
- Walking lunge 4 x 10 each leg (60 sec rest)
- Leg curl 4 x 15,12,10,10 (60 sec rest)
- Standing calf raise 5 x 20,15,12,10,8 (60 sec rest)
- Hanging leg raises 5 x failure (60 sec rest)

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

Sumo deadlift

- Start with db’s in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

DB Romanian deadlifts

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Keep hips pressed against the pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W1/D1 Upper

W1/D2 Legs & Abs

Good to be back on the plan, great pump all around, just started running the program!

emilio

Heather

W1/D3 Push

W1/D4 Pull

I’ve already told you but these are solid. I jot everything down in a workout journal tho so don’t really use the mark off workout thing. I finished day 5 yesterday tho and I am sooooo sore

W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)

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