Name: Playbook - Raymil Samuel - Hamstring focused legday
Uploaded: 2022-09-10T20:42:46.105Z
Duration: 60 min
Description: Hamstring focused legday

- 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

*Increase the weights after every set

Romanian deadlifts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

*Increase the weights after every set

Dumbbell reverse lunge

- Keep your core tight and avoid using your lower back or swinging

*Increase the weights after every set

Single leg standing hamstring curl

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

*Increase the weights after every set

Hip trusts

- The concept of a superset is to perform 2 exercises back to back.

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

*Increase the weights after every set

Sissy squat + Jump squats

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset

- Grasp the handles at shoulder height
- Tighten the abdominals and while breathing out crunch your abs
- Breathing in and straighten your torso 

Or do normal crunches