Name: Playbook - Victoria D’Ariano - W4/D3 Legs ( hamstring focused )
Uploaded: 2021-01-18T11:48:22.130Z
Duration: 45 min
Description: W4/D3 Legs ( hamstring focused )

Legs (hamstring focused)
- DB sumo squats
- DB stiff leg deadlifts (can use a loop band)
- DB good mornings
- DB curtsy lunges  
- DB hip thrusters (using a chair or end of a couch) 
- Glute Kick-backs

Feet placed wider than shoulder width. Keep back straight and core engaged. Sit back into the squat and drive up from the heel of your foot. Drive knees outwards as you drive up.

DB Sumo Squats

Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. ... Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg.

Single leg stiff leg deadlift

- Keep your legs as straight as possible
- Hinge at the hips and come down keeping a neutral spine
- You should feel it in your hamstrings

Db good mornings

- Start with a shoulder-width stance
- Step back behind your back across your leg
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg to come up

Db curtsy lunges

- Push through your heels to come up
- As you come up squeeze your glutes
- Make sure you are looking in front of you to prevent hyperextending your back

Db hip trusters

- Lean forward keeping a neutral spine
- Extend your leg behind you engaging your glute
- Keep your hips squared
- 15- 20 per leg

Glute kickbacks

W4/D3 Legs ( hamstring focused )

Flore

Jennika

Annie

W1/D1 Chest + triceps

I am loving these workouts so far and can’t wait to complete all of them.

LaRiley

Krista

W1/D2 Back + biceps

Emily

W1/D3 Legs ( hamstring focused )

Little more difficult than what I anticipated 💪

I like how this was dumbbells only but didn’t give me as good of a workout

Sarah

I’m enjoying the minimal equipment workouts with more weight! But wondering what you would recommend for pacing of the sets? Like rest time between each set?

W4/D3 Legs ( hamstring focused )

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