Name: Playbook - Shailey and Sammy Collier - 60 minute HAMSTRING/GLUTES
Uploaded: 2022-07-14T03:27:12.470Z
Duration: 60 min
Description: 60 minute HAMSTRING/GLUTES

Thick HAMMY & GLUTE WORK. 60 minutes of pure pump 💯

All 3 movements executed consecutively with no rest in between, equals one giantset/round

- 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 increasing weight each set

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Alternate reps on each leg

Seated single leg hamstring leg curl dropset

- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings

Weighted RDL stretch giantset

Seated hamstring/single leg/stretch giantset

Both movements executed consecutively with no rest in between, equals one superset/round

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl increasing

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Kettlebell single leg RDL superset

Standing Hamstring curl/kettlebell single leg rdl

Execute reps on first exercise, then immediately decrease the weight and continue specified reps on second exercise. Both movements executed consecutively with no rest in between, equals one dropset/round

- 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 toes elevated increasing weight each set

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up but only halfway the lower down. Continue specified reps within that lower half range of the motion

Dumbbell RDL toes elevated pulse reps

Dumbbell RDL/pulse rep dropset

60 minute HAMSTRING/GLUTES

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

Pretty good shoulder 🔥 
👊🏻🔥👊🏻🔥
Will definitely feel the 🔥 tomorrow

Juan

45 minute SHOULDERS

60 minute BACK

45 minute REAR DELTS

60 minute UPPER CHEST

90 minute SHOULDERS

90 minute QUADS

45 minute CHEST

90 minute GLUTES/HAMSTRINGS/BICEPS

90 minute LOWER BACK

Looking forward to next weeks sessions💯

Shailey

90 minute TRICEPS

60 minute SIDE/REAR DELTS

Looking forward to more upper and lower body pump sessions! Let’s get this work💯

60 minute TRICEPS/CALVES

60 minute Glutes/Hamstring

90 minute GLUTE/CHEST

90 minute CHEST DENSITY

45 minutes CABLE BICEP/TRICEP

45 minute CABLE SHOULDERS

120 minute BACK

90 minute CHEST/CALVES

60 minute BICEPS/ABS

90 minute HAMSTRINGS/GLUTES

Shakeen

90 minute HAMSTRINGS/BICEPS

90 minute SHOULDERS/QUADS

90 minute GLUTES/TRICEPS

45 minute QUADS/GLUTES/HAMSTRINGS

45 minutes TRICEP PUMP

90 minute UPPER BACK

Woooo that kicked my butt! Loving the workouts so far!

60 minute HAMSTRING/GLUTES

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