Name: Playbook - Kololia Atoa - HAMMIES
Uploaded: 2022-09-30T00:06:02.784Z
Duration: 45 min
Description: HAMMIES

A workout dedicated to your Hammies - so so good. Don’t forget that your shelf can’t get higher unless we build those hamstrings!

- Place knees on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Make sure whole body stays in line, hips should not break the starting position

GHD hamstring

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL

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

Hamstring curls

- Keep your knees in line with your toes
- Squat down to 90 degrees like a deadlift 
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark deadlift

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel or depth
- Extend your legs to come up

Reverse hack squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position