Name: Playbook - Olivia Mogan - Hamstrings
Uploaded: 2023-05-03T18:48:00.539Z
Duration: 45 min
Description: Hamstrings

Day 3: Hamstrings 

1. Sumo deadlift 4x8

2. Landmine squat 4x15

3. Dumbbell B-stance RDL 3x10 (each side)

4. 45° glute focus hypers 3x15

5. Hip abduction 3x20

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Holding the end of the landmine bar in front of your body, feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine squat

- Position yourself into a B-stance
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell B-stance RDL

- Start in the prone position, holding a weight for added resistance
- You want to internally rotate your shoulders and deliberately round your upper back, to make sure the majority of the tension is in your glutes on the contraction
- As you descend, you’ll feel most of the tension in your hamstrings, but some will be in your glutes
- Go to a range of motion that gives you a good stretch in your hamstrings but if you don’t feel a massive stretch here, that’s okay because this range of motion will vary depending on your individual mobility and flexibility
- Pause for a second at the top and bottom, and initiate the movement by contracting your glutes as hard as possible, back to the starting position
- Try to imagine initiating the movement by squeezing your butt cheeks together
- Remember to keep your upper back rounded so you don’t begin to rely solely on your lower back for the movement

45° glute focus hypers

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hamstrings

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