Name: Playbook - Michael Smith - W1/D6 LEGS - HAMSTRING FOCUSED
Uploaded: 2024-04-15T15:37:50.724Z
Duration: 90 min
Description: W1/D6 LEGS - HAMSTRING FOCUSED

Bakeer

Russ

Another solid workout completed. 6 days in a row, looking forward tot his off day tomorrow! 🫡

Kenneth McBride

On paper it seemed like an easy leg day (which it was) but it still kicked my ass a bit ngl

Tate

David

Darryl

This is an amazing app and routines! Thank you for making this way to follow

Carter

Abdio

Armand

Kevin Perez

Done with week 1 and it's been fantastic 👌🏽

FORTUNE

Jose

Killer workout man, lunges are an absolute leg noodler🔥

Edgar

Omar

Byron

Bryce

That should be illegal front squats into press 😫

Orlando

Isaiah

This leg workout has me shaking! Loving the app and the workouts!

Jhonell

Enriq

Edwin

Michael Guerrero

Jonathan

Luis

Shawn Freeman Jr

Ray Medellin

Jake

Brandy

Irvin

Definitely helped a lot definitely feel it

Qays

Kole

Chris

Javy

Was great! But didn’t really feel the use of the no weights lunges, unless it was meant for more of a cool down or a stretch

Dipo

Juan

Monté

Emiliano Vega

Ricardo

Joshua

Chico

First week done! I can already see progress in my form and my strength. I'm more comfortable with the rep range and I'm looking forward for the next day!!! I'm excited for week 2!!!

Clyde

Atal hussain khil

Intensity:
- Aim to keep your heart rate at 70% of you maximum heart rate [ 220 - age in years].

Set-Up:
- Adjust the seat height and handlebar position on the stationary exercise bike to ensure proper posture and comfort throughout the warm-up.

Warm-Up Phase:
- Start pedaling at a slow and steady pace, focusing on smooth and controlled revolutions.
- Keep your resistance level low initially, allowing your muscles to gradually adapt to the motion.
- Maintain a relaxed grip on the handlebars and engage your core muscles to support your posture.

Warm Up - Bike

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

Seated Calf Raise

- Adjust the padded lever of the calf raise machine to fit your height
- Place your shoulders under the pads provided and position your toes facing forward 
- The balls of your feet should be secured on top of the calf block with the heels extending off it
- Push the lever up by extending your hips and knees until your torso is standing erect
- The knees should be kept with a slight bend; never locked
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf
- Hold the contracted position by a second before you start to go back down
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched
- Repeat for the recommended amount of repetitions

Standing Calf Raise

Begin by adjusting the seat height and the leg pad position of the seated leg curl machine according to your comfort. Make sure that the leg pad aligns with your lower leg, just above the Achilles tendon.
Grasp the handles on the sides of the seat for stability. Keep your abdominal muscles engaged throughout the exercise.
Start the movement by flexing your knees, bringing your heels towards your glutes. Maintain a controlled and smooth motion throughout the exercise.
As you curl your legs, focus on squeezing your hamstrings to initiate the movement. Avoid using your hips or lower back to lift the weight. Your upper legs should remain in contact with the leg pad at all times.
Continue curling until your knees are fully flexed, and you feel a strong contraction in your hamstrings. Pause briefly at the top of the movement to maximize muscle activation.
Slowly lower the weight back to the starting position by extending your legs, maintaining control throughout the descent.

Seated Leg Curl

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Position foot midway on platform
- Lower slowly and push through your heel

Single-Leg Leg Press

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves) 
- Keeping your torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, bring the legs back to the initial position
- Repeat for the recommended amount of repetitions

Lying Leg Curl

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- Tuck one knee 
- Repeating the push up then tuck the opposite knee

Knee-down Push-up

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

Abs:

W1/D6 LEGS - HAMSTRING FOCUSED

Federico

Stephanie

Mark

W1/D1 PUSH

Andres

Brandon Molina

W1/D2 PULL

Stephen

Loved the intensity. Forgot my headphones and had to push through with Katy Perry playing at my gym LMAAAOOO. Not looking forward to the next leg day 💀💀(will do it anyway of course)

W1/D6 LEGS - HAMSTRING FOCUSED

Community

More workouts from Michael Smith