Name: Playbook - Justin Howells - W8/D2 Legs & Abs A (Hamstrings & Glutes Focus)
Uploaded: 2022-05-18T12:25:36.384Z
Duration: 45 min
Description: W8/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 lunges 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

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single leg hamstring leg curl

- 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

W8/D2 Legs & Abs A (Hamstrings & Glutes Focus)

Carlos Guzman 

W1/D1 Upper

W1/D2 Legs & Abs

W1/D3 Upper

Leg workout was so good, I was nauseous by the time I started abs. So good!

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

6AM workout and im definitely awake now! Biceps are pumped

W2/D3 Upper

Adductors were sore for a whole week the first time doing these sets. Can’t wait for another week of torture!

W2/D4 Legs & Abs

W3/D1 Upper

W3/D2 Legs & Abs

W3/D3 Upper

W3/D4 Legs & Abs

Always get a good arm pump with this one 🥵

W4/D1 Upper

W4/D2 Legs & Abs

Always wanted a good shoulder routine. And doing just these 2 workouts has them on FIIIRR

W4/D3 Upper

W4/D4 Legs & Abs

W5/D1 Upper A (Chest & Back Focus)

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

W5/D3 Upper B (Shoulder & Arm Focus)

W5/D4 Legs & Abs B (Quads Focus)

W6/D1 Upper A (Chest & Back Focus)

W6/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W6/D3 Upper B (Shoulder & Arm Focus)

W6/D4 Legs & Abs B (Quads Focus)

Great workout, kept my heart rate at a high to moderate.

Sirj 

W7/D1 Upper A (Chest & Back Focus)

W7/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W7/D3 Upper B (Shoulder & Arm Focus)

W7/D4 Legs & Abs B (Quads Focus)

W8/D1 Upper A (Chest & Back Focus)

Arms are getting joocie after adding this workout 😮‍💨

W8/D2 Legs & Abs A (Hamstrings & Glutes Focus)

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