Name: Playbook - Sophia Cepero - Beginner Hamstring Workout
Uploaded: 2024-01-10T17:58:56.309Z
Duration: 45 min
Description: Beginner Hamstring Workout

Define your hamstrings with this program. Must have access to weights, back extension, and laying hamstring curl machine.

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Increase weight every set
-Last set is a drop set. After performing 10 reps, decrease the weight and perform 10 more.

Barbell hip thrusts

-Begin with a 45 degree hyper machine
-Place the pad at about hip width so that it is comfortable to hinge at your hips
-Have your feet pointed outward and wide.
-Use body weight if this is your first time doing it or a plate/dumbbells depending on your fitness level. 
-As you come up round your lower and upper back, keeping your chin tucked.
-Think of pulling your whole body up by your glutes and engage them by squeezing the entire time.

Glute focused back extension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Beginner Hamstring Workout

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