This is a workout that hit your hamstrings (and entire legs) I designed it to be done in a gym but make suggestions for alternatives where applicable. Let's go!
A.Warm-up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)
B.4 sets
B1. Barbell RDL (sub with dumbbells if preferred)
1 x 15
1 x 12
2 x 10
*Rest 1 minute between sets
**Increase weight each set
C. 3 Sets:
C1. Front foot elevated dumbbell split squat x 12/leg
*Rest 30 seconds between sets
**If you don’t have somewhere to elevate your foot, do without elevation
D. 3 Sets:
D1. Staggered stance cable RDL’s x 15/leg (Sub with DB staggered RDL’s if needed)
D2. Banded lateral walks in place x 30 reps
*Rest 30 seconds between sets
E. 4 Sets:
E1. Seated machine hamstring curl x 12 reps (sub with DB/Med ball/Banded hamstring curls if needed)
E2. Band-resisted goblet squat x 15 reps (If you don’t have a band, just omit it)
*Rest 30 seconds between sets
F. Glute burnout (optional) x 1 set
F1. Glute bridges x 50 reps (just body weight)
F2. Frog pump x 50 reps (just body weight)
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