Name: Playbook - Nicole Kobelka - Hamstring focused leg day
Uploaded: 2022-10-01T18:36:21.940Z
Duration: 45 min
Description: Hamstring focused leg day

- Start with bar in your hands as opposed to the floor
- 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
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- 1-1/4 rep

Barbell hip thrusts

Single leg hack squat

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Hamstring focused leg day

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