Name: Playbook - Victoria D’Ariano - Hamstring focused leg workout
Uploaded: 2021-01-18T11:46:53.231Z
Duration: 70 min
Description: Hamstring focused leg workout

High volume hamstring focused leg workout. Requires access to equipment.

- Position your legs using a shoulder width medium stance with the toes slightly pointed out. 
-Each time you squat alternate your foot positioning from neutral to slightly pointed outwards. 
-Keep your head up at all times and also maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.

Smith Machine Squats With Alternating Foot Position

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
-then alternate into a squats (same tips as above).

Good Mornings to Squats

- 10 reps / leg
-Stand tall, imagine one foot is glued to the floor, and your rear foot is on a bench behind you.
- Only go as low as you can without rounding in your lower back, keeping your arms straight and reaching toward your standing foot.
-Keep a slight bend in the leading leg

Single Leg Elevated Stiff Leg Deadlifts

-10 reps/leg
-Glute focused split squats
-Elevate your back leg on a bench or chair
-keep your chest up and back straight and DB’s to your sides
-squat down shifting your weight back
-keep your core engaged to help with balance

Split Squat

- 10 reps/leg
- Lying on your back, bend at the knee and plant your foot onto the bench
- Press into the bench with your foot to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Single Leg Elevated Glute Bridge

-10 reps / per leg
-position yourself on the machine so that your knee is on the pad as well as your chest.
-Place your leg under the pad so that it is sitting just above your ankle
-raise your leg up into a curling position, while keeping your hip pressed into the pad

Standing Leg Curl

- To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them away from each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.

Hamstring focused leg workout

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