Name: Playbook - Shailey and Sammy Collier - 90 minute HAMSTRINGS/GLUTES
Uploaded: 2022-02-08T20:44:11.979Z
Duration: 90 min
Description: 90 minute HAMSTRINGS/GLUTES

Both movements executed consecutively with no rest in between, equals one set

- Standing on a platform, Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a deep stretch in your hamstrings, the goal is to have the weight drop below your feet if possible
- Drive your hips forward and use your hamstrings to power back to standing

Elevated Barbell RDL. Increasing weight each set

- both legs executed consecutively equals one set/round 
- begin elevated on a platform
- With a single Kettlebell in hand perform a single leg RDL, 
- goal is to hinge hips back with a slight bend in the knee, while lowering the weight and keeping tension on the hamstring
- drop weight below foot height then push back up through your heels and pulling with your hamstrings 
- Repeat for desired reps

Single leg Elevated KB RDL

Elevated Rdl superset

Both movements executed consecutively ON BOTH LEGS with no rest in between, equals one superset/round.

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat. Increasing weight each set.

- begin with the pad pressed on the back of your ankle. If you don’t have a standing curl machine, you can also execute this using a leg extension machine.
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Standing Hamstring curls/ alternating reps

Db Bulgarian superset

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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings
- Slowly return to staring position

Seated hamstring curl. Increasing weight each set

- From a squatted position 
- Grab the sled or straps attached, and walk backward pulling the sled with you
- the focus is to push through your heels and engage the hamstrings and glutes

Sled pull. Increasing weight each set

Seated hamstring curl superset

90 minute HAMSTRINGS/GLUTES

45 minute BICEPS

Jeffrey

60 minute TRICEPS/GLUTES/HAMSTRINGS

60 minute TRICEPS

60 minute HAMSTRING/GLUTES

120 minute CHEST

60 minute QUADS

60 minute BICEP

60 minute CHEST

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

90 minute HAMSTRINGS/GLUTES

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