Name: Playbook - Michael Smith - W4/D5 LEGS - HAMSTRING FOCUSED
Uploaded: 2024-04-19T14:41:29.938Z
Duration: 90 min
Description: W4/D5 LEGS - HAMSTRING FOCUSED

Michael Guralski

Mark

Darian

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

Seated Calf Raise

Perform one set of each exercise back to back followed by the suggested rest time.

- 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

Setup:
- Stand up straight with your feet hip-width apart.
- Place your hands on your hips or maintain a slight balance by extending them to the sides.

Execution:
- Keep your core engaged to maintain stability.
- Ensure your weight is evenly distributed on both feet.
- Lift your toes off the ground while keeping your heels in contact with the floor.
- Focus on flexing your tibialis anterior muscle to lift your toes upward.
- Continue to raise your toes until you feel a contraction in the front of your lower leg.
- Hold the raised position for a second or two, emphasizing the muscle contraction.
- Slowly lower your toes back to the starting position.

Tibialis Raise

superset: Calf Raise x Tibialis 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

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlift

- Set up in a split stance position while grasping a heavy dumbbell by your side with a neutral grip 
- Position the back foot on a bench behind you
- Descend by flexing the front knee and continue until the back knee touches (or nearly) the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat

Do your best to completely engage your core on the hanging knee raise and crunch. 

To develop a better mind-muscle connection, imagine rotating your pelvis up towards your chest while breathing out when doing the hanging knee raise.

*similar form to regular crunch 
- keep weight directly above head 
- as you crunch, plate lifts towards ceiling 
- actively pull navel to spine 
- exhale at the top of each rep

Plate Crunch

- Step up on a platform and grab the parallel bars while keeping your arms to your sides and elbows extended
- Bring your shoulders back, engage your abs, and squeeze your glutes
- Step off the platform to suspend yourself in the air and lean forward slightly
- Tuck your body upward 
- Release

Gymnast Tuck

Ab Circuit:

W4/D5 LEGS - HAMSTRING FOCUSED

I will really commit to this program this time. I keep starting over.

A’Jhuan

Justin

W1/D1 LEGS - QUAD FOCUSED

Alfonso

Alex

W1/D2 CHEST x TRICEPS

Keith

Sajid

W1/D3 BACK x BICEPS

Dmitry

W1/D4 SHOULDERS

August

Hi, what could you replace the deadlift with? Thanks in advance.

DENNY

W1/D5 LEGS - HAMSTRING FOCUSED

W1/D6 BACK x CHEST x SHOULDERS

Aman

Jason

W1/D7 REST

Jackson

Anaias

Good stuff thank u bro. It changes up my workouts.

W2/D1 LEGS - QUAD FOCUSED

Dexter

W2/D2 CHEST x TRICEPS

beat back and bi pump i’ve had in a while

W2/D3 BACK x BICEPS

vegaz hitz

W2/D4 SHOULDERS

W2/D5 LEGS - HAMSTRING FOCUSED

That was a really intense chest/shoulder/back session 🔥🔥🔥

This what you call a real workout , got damn

Omari Forbes

W2/D6 BACK x CHEST x SHOULDERS

I took a rest day, but I did train Abdominals.

W2/D7 REST

What a workout, had me walking funny but such a good workout!

Haseeb

Thank you merk changing my life bro as we speak.

W3/D1 LEGS - QUAD FOCUSED

W3/D2 CHEST x TRICEPS

Dustin

Tyler Higgenbotham

Mondesir Jean

W3/D3 BACK x BICEPS

W3/D4 SHOULDERS

Idk what it was but this had me sweating my ass off 😂💪🏽💯

Steven

W3/D5 LEGS - HAMSTRING FOCUSED

David perez Guevara

Bro you helping me change my life for the good (:::: :))

Oskarllys

W3/D6 BACK x CHEST x SHOULDERS

W3/D7 REST

W4/D1 LEGS - QUAD FOCUSED

Hit my pr on dumbbell incline 🔥🔥🔥 this workout push me to my limits

ashford

W4/D2 CHEST x TRICEPS

Exhausting to say the least but I loved every minute of it

W4/D5 LEGS - HAMSTRING FOCUSED

Community

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