Name: Playbook - Kelsey Oloughlin - W2/D4 Hamstring Focused Leg Day - Week 2
Uploaded: 2023-07-16T16:52:58.188Z
Duration: 45 min
Description: W2/D4 Hamstring Focused Leg Day - Week 2

Dila

Serena

Michelle

Anni

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
-12 reps per leg

B-stance dumbbell RDL

-Using heavy dumbbells
-Bend down and pulse at bottoms of movement before coming up
-Repeat

Dumbbell RDL with Pulse

-Standing straight up
-Legs narrow stance
-Bend down making sure to stretch your hamstrings, and walk out to plank position, walk yourself back up
-Repeat

Hamstring Standing Walkouts

-Band at ankles making sure to keep your legs spread far enough
-Can use weight or bodyweight
-Thrust up, making sure to keep your knees wide

Hip Thrust With Band

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

-On back
-Hips up and booty up
-Slowly walk legs out, not touching the ground ever & walk back in

Lying Hamstring Walkouts

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side
-10 reps per leg

Banded donkey kicks

W2/D4 Hamstring Focused Leg Day - Week 2

Selena

Maybe put a example of a weight you could use or list the one you are using

Johanna

Gracie

W1/D1 Glutes + Quads

Courteneay

Too much volume! Had to reduce the number of reps and lifted heavier weights instead

Izra Farhana Kasmani

Thought I’d make it through in a breeze…. I was proven wrong real quick😅

W1/D2 Shoulders + Triceps

Amber

Amazing!!!! My arms are like jello!!!!!!!

Lynsey

Can’t feel my arms. Such a good workout!

Becca

W1/D3 Back & Biceps

That was difficult for sure! Let’s and back are burningggg 🔥

Lauren

Gisele Rigo

W1/D4 Hamstrings & Glutes

Went through it 3 times, and it even hyped me up enough to do core after.

Madison

Sweating my booty off! Perfect full body workout.

Aleia

This may have been my favorite day so far! It definitely pushed me but I felt super accomplished when I finished!

W2/D4 Hamstring Focused Leg Day - Week 2

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