Name: Playbook - Rebecca Wales - Hamstring focus
Uploaded: 2023-04-29T19:02:49.448Z
Duration: 60 min
Description: Hamstring focus

-5 sets
seated hamstring curl 
20/20/10drop10drop10/10drop10drop10/ 10drop10drop10

-3 sets
Bulgarian Split Squat to S. Leg RDL 8/8/8 each leg

-4 sets
Sumo deadlift 12/10/8/6

-4 sets
Leg press (feet wide and high)
15/15/15/15

-3 sets
Barbell walking lunges
20/20/20 (each leg)

-Superset- 3 sets
-Nordic Hamstring Curls 8/8/8
-Single Leg Glute Bridge 15/15/15 (each leg)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Dumbbel bulgarian split squat to RDL

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

With feet hip width apart in a fixed position (planted flat against wall or use barbell as anchor)
Slowly allow upper body to fall toward ground, plant your hands under your shoulders and push off ground back to upright starting position.

Nordic hamstring curl

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Ham Finisher

Hamstring focus

Glute focused

Stephanie

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Glutes and hams

Glutes and Hams

The step ups always get my heart pumping! Glad it’s the last exercise in the workout!

Hamstring focus

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