Name: Playbook - Rebecca Wales - Legs ( Glute & ham focus)
Uploaded: 2023-04-29T19:02:49.453Z
Duration: 60 min
Description: Legs ( Glute & ham focus)

4 sets- 
Lying Hamstring Curl + ISO Holds
(12- for the last 3 reps hold at the top for 3 seconds before lowering the bar)

4 sets- Superset
1a. Bulgarian Split Squats (leaning forward) (12/10/8/8 - each leg)
1b. DB Sumo Deadlift (10-12)

4 sets- 
Seated Calf Raise (15/15/15/15)
**if you don’t have a calf raise machine you can do this sitting on a bench with a dumbbell rested on each knee

4 sets- Superset
2a. Leg Press (feet hide/wide/toes pointed out)(15/12/10/8)
2b. Leg Press Calf Raise (15/15/15/15)

3 sets - Superset
3a. Barbell Walking Lunges (20 total -10 on each leg)
3b. Body weight Walking Lunges (20 total- 10 on each leg)

3 sets - Triset
4a. DB RDLs (12/10/8)
4b. Weighted Hyperextensions (10/10/10)
4c. Body weight Hyperextensions (15/15/15)

4 sets-
Abductions (8 leaning back, 8 sitting upright, 8 leaning forward)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- Hold in the top of the rep for 3-5 seconds for the last 3 reps

Lying hamstring leg curls + ISO holds

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

Dumbbell bulgarian split squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Superset

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- 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

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

Body weight walking lunges

- 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

Dumbbell RDL

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Triset

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

Abductor machine

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