Name: Playbook - Tasha Pavlovich - Hamstring Workout
Uploaded: 2023-07-22T17:18:08.143Z
Duration: 49 min
Description: Hamstring Workout

Target your hammys with this 🔥workout!

- Begin on the floor laying on your back with your feet on top of the ball.

- Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.

- Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.

- Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.

Medicine Ball Hamstring Curl

- Position pad right on the back of your ankles and dorsiflex feet.

- Engage your hamstrings and bring your heels towards your glutes.

- Lower with a slow controlled motion.

- Focus on engaging your hamstrings.

Lying Hamstring Curls

- Begin with dumbbells in each hand and feet hip width. 

- Press hips back and lower dumbbells down until mid shins. Keep your head in a neutral position and core tight, with lats engaged to lock the dumbbells into position. 

- Feel the tension in your hamstrings and glutes before driving your hips forward to return to starting position.

Dumbbell RDL

- Begin in a prone position with your feet on the box. 

- Tuck your chin to your neck and slightly round your upper back, to keep emphasis on your glutes and hamstrings. 

- Lower torso and then quickly drive back up to neutral position using glutes and hamstrings.

Glute Ham Developer

- Find a platform that you can rest your back leg on. Generally, people will use a bench. If you want to go lower, use some boxes.

- Begin finding the proper position by standing approximately two feet away from the platform.

- Lift your back leg and place the back foot on the bench. The ideal foot position will depend on how high the platform is. For higher surfaces, putting your "shoelaces" on the edge of the bench is usually more comfortable. If you want to use a lower surface, you can place the ball of your foot on the box or the platform you choose.
Be sure your back foot is in a position to allow the leg to drop. This is easiest when it's close to the edge. Position your front foot so it is pointed forward. 

- Engage your core muscles and pull your shoulders back. 

- Begin the descent by going straight down. 

- While your knee can travel forward, it should always track with your toes.

- Continue going down until your rear knee hits the ground.

- Drive your front foot into the ground to propel your body up. Keep your core engaged the entire movement to keep your torso upright.

- Ascend until your leg is fully extended.

Hamstring Workout

More workouts from Tasha Pavlovich