Name: Playbook - Nickolas Venuti - Leg (Hamstring Focused)
Uploaded: 2023-11-24T01:10:55.751Z
Duration: 75 min
Description: Leg (Hamstring Focused)

Bharles

Static and dynamic warmups
Warmup:
3 sets each 20-25 reps 
Leg extensions 
Hamstring curls

Workout:
RDL 4 x 8
Pendulum Squats 4 x 12,12,15,15
1 leg RDL 4 x 12,12,12 failure 
*Superset with 
Smith Machine squats 4 x 15
Weighted Hamstring Curls 4 x 10
Standing calf raises 4 x 8,8,10,failure
Hangin Leg raises 4 x failure

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

Superset with smith machine squats 

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

1 leg RDL

Smith Machine Squats

Last drop set to body weight going to complete failure 

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

Weighted Hamstring Extensions

- bounce to failure after full reps on each set 
- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Leg (Hamstring Focused)

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