Name: Playbook - BondFit . - Hamstrings are done
Uploaded: 2023-11-21T20:00:08.919Z
Duration: 45 min
Description: Hamstrings are done

This workout is focused on the hamstring and glutes. Let me tell ya. My hamstrings were checked out for a few days after this one.😅 

Work on form if you are more beginner, but if you got it down. Let’s get the weight up!

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep shoulders rolled back
- really squeeze core and glutes
- bring bar (or kettlebell) to floor and lift back up engaging your glutes/hammies

(Don’t Bend at waist. Your body stays in one line and you just hinge at the hips to really get that stretch and contraction in the glute/hammie.)

(3x 6 both sides) (working on that heavy weight.)

Single Leg Deadlift

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward
- focus on the hamstring stretch and contraction. 
- engage core 
- shoulders back 
- don’t round or over arch the back

Stiff legged deadlift

- 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

- hook feet under platform
- keeping hips flat fall towards engaging the hamstrings into a slight push-up 
- using the momentum you need, push up and move back to the starting point keeping hips flat. 
- you will feel this a lot in your hamstrings haha👍🏼

(6-8 reps depending on level)

Hamstrings are done

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