Name: Playbook - Rob Riches - Traps & Hamstrings (Ep 1.4 - Strength)
Uploaded: 2021-06-07T18:32:11.051Z
Duration: 45 min
Description: Traps & Hamstrings (Ep 1.4 - Strength)

Loved the workout. Is this routine setup really what you used to prep for a show?? 🤔

Adam

Nice workouts. Interact more on socials though no one seems to care about anymore. 6 likes on Facebook and your private group is trash

Nelson

Francisco

Bünyamin

Gerson

Almis

Welcome to workout #4  of my Lean Muscle Growth Program. This routine will introduce you to a number of Trap & Hamstring exercises, with the goal of mastering the proper form and technique. 

The focus throughout this program is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

You'll also see there is an abdominal circuit included at the end of the program. This can either be performed at the start or end of this program, or performed separately, usually first thing in the morning before eating when your gut is empty.

Grip a barbell with an overhand grip slightly-wider than shoulder-width.  Stand upright with feet shoulder-width apart, shoulders pulled back, chest lifted, and the barbell at full-arms length resting just in front of you.

Your arms should remain at full length throughout this exercise. Shrug your shoulders up (imagine trying to touch your ears with your shoulders, even though you won't be able to) and pause momentarily at the top while you squeeze your Trap muscles. Then lower the bar back down. (Try not to bend at the elbow as this will reduce the effectiveness of the exercise).

The trapezius and rhomboids are primarily worked by the barbell shrug. Located in the upper back, these muscles work together to stabilize and pull back your shoulders.

Standing Barbell Shrugs

This movement is similar to a shrug but instead of keeping your arms straight with no movement at the elbow, you're going to focus on raising the elbows up and outwards slightly.

Think of this as a cross between a shrug and a lateral raise, except you're not trying to raise the dumbbells out. Only focus on raising the elbows up and outwards.

Use a weight that allows you to pause and hold the arms out at the top of the rep for a split second before controlling them back down to the sides of you.

The trapezius and rhomboids are primarily worked here, along with the middle deltoid head.

Upright Dumbbell Row

Lay face down on a leg/hamstring curl machine with your heels up against the foot pads. Your knees should be inline with the point at which the machine pivots to allow the machine to raise up and down.

This exercise can also be performed on a seated leg curl machine.

Keeping your hips and upper body firmly down on the pad (some machines offer handles to allow you to hold yourself down), Curl your heels up towards your glutes, going as high as you're able to. At the top, pause momentarily and really squeeze your hamstring muscles before returning back to the start.

Ideally, you shouldn't be letting the weights touch at the bottom as this relieves tension from the muscle. Each rep should be controlled without any momentum or jerking movements. If this is the case, lower the weight being lifted.

During a hamstring curl, your back thigh muscles work to lift your lower leg. This movement engages your hamstrings and glutes, which makes them stronger.

Lying Hamstring Curl

Stand with your feet shoulder-width part, and with a barbell in front of you, bend down to pick it up using an overhand grip just outside the width of your foot position. Stand upright with chest lifted and shoulders pulled back.

From here, keep your knees soft and lower the bar down your body to just below your knees. Your back should remain straight, and your hips are pushed back, hinging at the waist to allow you to lower the bar.

You shouldn't be squatting down with the bar, as the hinge at the hips will allow you to lower the bar. The knees are just short of lock out to allow you to feel the tension in the hamstrings.

Pause at the bottom of the rep, then focus on engaging your hamstring and glute muscles to pull yourself all the way back upright.

This works your hamstrings, glutes, and your lower back. This exercise engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus.

Stiff Legged Deadlift

Lay on the floor with your arms at your side (palms facing upwards so you're less likely to cheat by pushing your hands down during the movement), and knees bent with your feet flat on the floor as close to you glutes as you can.

Keeping your abs pulled in tight, push down on the balls of your feet and drive your hips upwards, ending with a straight line from your knees, through your hips and to the shoulders. Hold this position for a split second as you squeeze the muscles in your glutes and hamstrings.

Lower back down under control until you feel your glutes make contact with the floor, then drive them back up again to the top of the rep.

The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.

Floor Hip Bridges

This Abdominal circuit will focus on the upper and lower region of the abs, as well as the obliques (the side muscles), and is ideal for beginners just starting out. 

Perform a set of the first exercise, then immediately perform one of the second and third exercise without rest. You can rest for up to 60 seconds after completing all exercises (that's one round) before starting the next round.

Remember to actively engage your abdominals during each exercise, and  focus on your breathing pattern so that you really feel your abs working and contracting on each and every rep.

Lay on your back with your knees bent and feet firmly on the floor, with your shoulders and lower back pressed in to the floor. 

Place your hands either at the sides of your temple (not holding behind your head), or you can cross your arms across your chest, or keep them stretched out over your knees (harder, easier, easy). Brace your abs and exhale as you crunch upwards, raising your shoulders a few inches off the ground. Your entire back shouldn't lift off from the ground.

Keep your head in a neutral position throughout the movement (a slight gap always between your chin and chest), and perform these under control and without momentum. 

This exercise develops more of the upper region of the abdominals.

Floor Crunches

Lay on your back with your legs straight, feet together and toes pointing upwards, with your shoulders and lower back pressed in to the floor. 

Place your hands under your lower back, and brace your abs and exhale as you raise your legs up over your hips. Keep the knees slightly bent and toes pulled in towards you. Stop when your feet are over your eye-line level looking straight up, and hips lift slightly off the floor. 

Exhaling will allow you to fully contract your abs and squeeze them hard at the top of the rep. Lower the legs back under control stopping just short before they touch the floor.

Your legs shouldn't be pushing upwards. Think more like your feet are following a curved arc that's always equal distance from your hips. If the full range of motion is too challenging for you, start with your legs directly above your hips and crunch the hips slightly forwards until feet are over your eye-line level.

This exercise develops more of the lower region of the abdominals.

Lying Leg Raises

Lay on the floor on one side of your body, legs straight with your feet and hips stacked. I like to place my arm closest to the floor over the top of my abs (the left arm in this video example), to help with balance as well as touch training. Place the top arm at the side of your temple like you wold with regular crunches.

Raise both your feet and shoulders a few inches off the floor at the same time as you exhale, flexing the abs hard at the top. Then lower both back towards the floor at the same time under control. Think of a how a fish out of water would flap about, but perform in a more controlled manner.

If this is too challenging at first, perform with your feet remaining on the floor. Perform for the desired number of reps on one side, then repeat on the other side. 

This exercise develops more of the side/oblique region of the abdominals.

Lying Side Crunches

Abs Circuit - Stage 1

Traps & Hamstrings (Ep 1.4 - Strength)

Back & Forearms (Ep 1.1 - Strength)

Shoulders & Chest (Ep 1.3 - Strength)

Quads & Calves (Ep 1.2 - Strength)

Biceps & Triceps (Ep 1.5 - Strength)

Cardio (Rest Day - Week 1)

Back & Forearms (Ep 2.1 Strength)

Quads & Calves (Ep 2.2 - Strength)

Shoulders & Chest (Ep 2.3 - Strength)

Traps & Hamstrings (Ep 2.4 - Strength)

Biceps & Triceps (Ep 2.5 - Strength)

Cardio (Rest Day - Week 2)

Back & Forearms (Ep 3.1 - Strength)

Quads & Calves (Ep 3.2 - Strength)

Shoulders & Chest (Ep 3.3 - Strength)

Traps & Hamstrings (Ep 3.4 - Strength)

Biceps & Triceps (Ep 3.5 - Strength)

Cardio (Rest Day - Week 3)

Back & Forearms (Ep 4.1 - Strength)

Quads & Calves (Ep 4.2 - Strength)

Shoulders & Chest (Ep 4.3 - Strength)

Traps & Hamstrings (Ep 4.4 - Strength)

Biceps & Triceps (Ep 4.5 - Strength)

Cardio  (Rest Day - Week 4)

Back & Triceps (Ep 5.1 - Endurance)

Quads & Calves (Ep 5.2 - Endurance)

Biceps & Forearms (Ep 5.3 - Endurance)

Shoulders & Chest (Ep 5.4 - Endurance)

Hamstrings & Calves (Ep 5.5 - Endurance)

Triceps & Forearms (Ep 5.6 - Endurance)

Back & Triceps (Ep 6.1 - Endurance)

Quads & Calves (Ep 6.2 - Endurance)

Biceps & Forearms (Ep 6.3 - Endurance)

Shoulders & Chest (Ep 6.4 - Endurance)

Hamstrings & Calves (Ep 6.5 - Endurance)

Triceps & Forearms (Ep 6.6 - Endruance)

Back & Traps (Ep 7.1 - Endurance)

Quads & Calves (Ep 7.2 - Endurance)

Biceps & Forearms (Ep 7.3 - Endurance)

Shoulders & Chest (Ep 7.4 - Endurance)

Hamstrings & Calves (Ep 7.5 - Endurance)

Triceps & Forearms (Ep 7.6 - Endurance)

Back & Traps (Ep 8.1 - Endurance)

Quads & Calves (Ep 8.2 - Endurance)

Biceps & Forearms (Ep 8.3 - Endurance)

Shoulders & Chest (Ep 8.4 - Endurance)

Hamstring & Calves (Ep 8.5 - Endurance)

Triceps & Forearms (Ep 8.6 - Endurance)

Biceps, Forearms, & Triceps (Ep 9.1 - Conditioning)

Quads, Hamstring & Calves (Ep 9.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 9.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 9.4 - Conditioning)

Quads, Hamstrings, & Calves (Ep 9.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 9.6 - Conditioning)

Legs & Shoulders (Ep 10.1 - Conditioning)

Biceps & Triceps (Ep 10.2 - Conditioning)

Back & Chest (Ep 10.3 - Conditioning)

Legs & Shoulders (Ep 10.4 - Conditioning)

Full Body Conditioning (Ep 10.5)

Biceps, Forearms, & Triceps (Ep 11.1 - Conditioning)

Quads, Hamstrings, & Calves (Ep 11.2 - Conditioning)

Back, Chest, Traps, & Shoulders (Ep 11.3 - Conditioning)

Biceps, Forearms, & Triceps (Ep 11.4 - Conditioning)

Quads, Hamstring, & Calves (Ep 11.5 - Conditioning)

Back, Chest, Traps & Shoulders (Ep 11.6 - Conditioning)

Legs & Shoulders (Ep 12.1 - Conditioning)

Biceps & Triceps (Ep 12.2 - Conditioning)

Back & Chest (Ep 12.3 - Conditioning)

Legs & Shoulders (Ep 12.4 - Conditioning)

Full Body Conditioning (Ep 12.5 - Conditioning)

Traps & Hamstrings (Ep 1.4 - Strength)

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Traps & Hamstrings (Ep 1.4 - Strength)

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