Name: Playbook - Kehinde Anjorin - W7 D3 HAMSTRINGS & BACK
Uploaded: 2021-10-12T00:36:46.304Z
Duration: 45 min
Description: W7 D3 HAMSTRINGS & BACK

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Return to the starting position 
- Repeat with the other leg

Single leg deadlift

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

HAMSTRINGS

- Loop resistance band over pull-bar and underneath feet.

- The lighter the resistance band the more challenging it is. 

- Pull yourself up to the bar.

- Slowly lower yourself to your starting position.

- Repeat for the prescribed reps and sets.

Assisted tempo pull-ups

- Reach up and grasp the handles with both hands with your palms facing in. Step back until your arms are fully extended, then engage your core and lean back slightly, positioning your body at a roughly 20-degree angle.

- Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders. 

- Pull the handles of the attachment straight towards your forehead. 

- Reverse the movement and slowly extend your arms.

Cable Face-Pulls

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows

BACK

W7 D3 HAMSTRINGS & BACK

Kicked my ass but I think this is good for me. Might have to repeat each week twice to perfect my form tho

W7 D3 HAMSTRINGS & BACK

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