Name: Playbook - Sami Bossert - EPIC Hamstrings
Uploaded: 2024-04-11T19:03:45.139Z
Duration: 15 min
Description: EPIC Hamstrings

Alright, Team. 

So this workout is a quick compilation of a few of my absolute TOP hamstring moves that are a MUST for each of you whether at home or at the gym. I've created this 15 minute workout so you can prioritize your hamstrings in under 15 minutes or add this workout with another 15 minute workout of your choice !! 

This workout can be done at the gym but modifications also allow for you to do this workout at home using a Stability Ball & Dumbbells

- 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

Reps = total reps (ie: 10 reps = 5 on each leg) 

For reference: I am using 35lbs on each side of the 45lb barbell = 105lbs for 10-15 total reps

Barbell Walking Lunge (10 reps each leg)

• Lay on your back, heels resting on top of rowing platform (or stability ball) with bent knees and arms out to your sides to assist with stability 
• Lift your hips up off the ground, squeeze your glutes and straighten your legs out, heels should still be on the stability ball 
• Keeping your glutes squeezed as you pull your heels back in toward your butt (still on the platform or ball), you’ll feel your hamstring contracting here! 

TIP: the wider your arms are out to your sides, the more stability they’ll provide

** Alternative is using the stability ball option

Hamstring Roll In

• place a dumbbell between your feet (you’ll need one that has a side base)
• squeeze the dumbbell and hold it in place (you may feel your calves)
• bend your knees and pull the dumbbell up and toward your body
• slowly bring dumbbell back to starting point and feel the stretch in your hamstring (back of your leg)

Decline DB Hamstring Curl

EPIC Hamstrings

Glutes by Stability Ball

🔥most successful hotel room workout ever

Jennifer

Haylie H

Outdoor Full Body Blast - Bodyweight Only

Allison

Wow that’s just what I need it! Thanks Sammy 😊

Samantha

Jessica

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I LOVE this 15 minute workouts, they are tough but they are so convenient!

Ana Grace

Paula

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Drippin in sweat 💦💦💦
Amazing workout 👌🏼🔥🔥🔥

Sarah

Sophia

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Amanda

I love the intensity of these short workouts 🔥💪🏼🤩🤩🤩
I'm drenched in sweat in 20' training, amazing 🔥🔥🔥🔥

Perfect for easing back in after a small vacation!!

Leah

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I've been following Sami on multiple platforms for years. I love her workouts.  This was a fun, functional, quickie sweat session. Loved it

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Sweating as if I did a 60 min workout. I love these quick no equipment workouts!

Briana

Didn’t think I could feel a burn in 15 minutes 👏🏼👏🏼

Jaclyn

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Wow! I am a once again beginner and wow! This made me sweat like crazy.

Laura

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Perfect workout to inch my way back into heavier days!

Elizabeth

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Another amazing workout! I’m still sore from the last one I did ! I’m loving this kind of workouts ❤️🙌

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Short and sweet just what I needed today with a short timeframe to workout

Carolyn

Got better than I thought it would!!! 🥵 I love it!!! 🫣

Alli

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Leslie

Omg! My ass is on fire 🔥. This was my first time trying your workout and it was tough! It took me 22 minutes bc I needed to rest my glutes in between sets. I used a 20 pound dumbbell…probably a bit much for my first of your workouts…I’m a sweaty mess thank you 😊

Tricia

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This is my favorite full body sweaty workout!

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Perfect workout for when you’re in a hurry but want to feel the burn!

Worked up more of a sweat than anticipated! Loved it!

Lydia

Great short full body workout!! I did this one evening after work just to get some movement and some sweat!

EPIC Hamstrings

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