Name: Playbook - Myles Harris - HAMMY FOCUSED LEG DAY 🦿🔥
Uploaded: 2022-07-20T16:31:11.133Z
Duration: 85 min
Description: HAMMY FOCUSED LEG DAY 🦿🔥

It’s the weekend! If you’re working out today like we are, it’s time for a leg day! For this session we’re going to be focusing more on the hamstrings but still including the quads and calves. Hamstrings are often a lacking part of the legs so by having a separate day for them for us to hit will help bring them up. Let’s kill this together and enjoy your Saturday! ⚡️

With weight on the sides, place feet in a shoulder width position, make sure the bar is close to your shins. When you grab the bar think about twisting your elbows inwards to engage the Lats. When in position keep a neutral spine, keep chest up, and have hips not to low so that when you go up you don’t “ squat “ the movement. But when going up, think about coming up with lower back first, and when the bar reaches over your knees then lock them out. 

Focus: posterior chain aka back, lower back, glutes, hamstrings, calves, grip strength and more.

Conventional barbell deadlift

Start with bar in your hands as opposed to the floor and Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight. Lower weight until you feel a slight stretch in your hamstrings and make sure Drive your hips forward and use your hamstrings to power back to standing. 

Focus: Instead of normal deadlifts this focused more hamstrings and glutes but still focuses on posterior chain.

Romanian deadlifts

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

Place bar on top of shoulders and cross arms or use the wrist and fingers method of holding the bar. Put feet in preferred squats position. And when going down keep your chest up and come back up. 

Focus: mostly quads but includes glutes, hamstrings, lower back, and more.

Smith machine front squats

When getting into the machine, lay your back flat against the pad and place feet low so that way when your pressing you get max dorsiflexion of ankle which will biased more quads. Place feet at a slightly outside of shoulder width position with toes pointed out slightly as well. Move the handles then Go down slowly and do not let your glute start to rise off of the pad. Keep your entire back flat on it the entire time. And when pressing up think about driving through the heels and do not lock out knees.


Focus: Quads

Leg press (quad focused)

When getting into the machine make sure the pads are touching your thighs then go up, remove the stopper and when during this entire movement go slow and contract at the top of the movement and let them stretch at the bottom too. 

Focus: For the calves and soleus ( bottom portion of calves )