Name: Playbook - Karina Rabin - Monday/Hams/Glutes
Uploaded: 2024-02-07T03:56:27.611Z
Duration: 60 min
Description: Monday/Hams/Glutes

Carri Emery

Legs are on 🔥!!! Great workout Karina!!!

Jennifer

- Bring your heels towards your glutes
- Lower with a slow, controlled motion
- Focus on your hamstrings
2021

Hamstring curls

- Start with bar 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

Romanian deadlifts

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Romanian deads/walking lunges

While breathing out (exhaling), flex your knees using your hamstrings; this should pull the lever inwards. 

Please continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs. Throughout the movement, there should be no movement except your legs.

Seated leg Curl

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Monday/Hams/Glutes

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