Name: Playbook - Justin Howells - W8/D3 Legs & Abs A (Hamstrings & Glutes Focus)
Uploaded: 2022-05-20T09:58:12.035Z
Duration: 45 min
Description: W8/D3 Legs & Abs A (Hamstrings & Glutes Focus)

- Sumo Leg Press 4 x 8 (90 sec rest)
- DB romanian deadlifts 3 x 8 (90 sec rest)
- Walking Lunge 3 x 10 each leg (60 sec rest)
- Leg Curl 3 x 15,12 (60 sec rest)
- Standing calf raise 4 x 20,15,12 (60 sec rest)
- Lying leg raises 4 x failure (60 sec rest)

- 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

- 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

W8/D3 Legs & Abs A (Hamstrings & Glutes Focus)

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