Name: Playbook - Zac Perna - Legs (Hamstrings & Glutes Focussed)
Uploaded: 2021-10-27T22:06:41.177Z
Duration: 90 min
Description: Legs (Hamstrings & Glutes Focussed)

My ass hurts from those rdls but good pump for the quads 💪🏼💪🏼

Sebastian Bannister

Nash Wheeler

1. Hamstring curl (3 Sets)
- 15 Reps
- 12 Reps
- Failure

2. Leg press (3 Sets)
- 10 Reps 
- 8 Reps
- 6 Reps

3. Hamstrings & Glutes Finisher (3 Rounds)
- Bulgarian Split Squat
- Dumbbell RDL

4. Leg Extension (3 Sets)
- 15 Reps
- 12 Reps
- Failure

- Sit in a hamstring curl machine adjusted to you.
- Curl the weight with your hamstrings slow and controlled.
- Pause at the bottom.
- Slowly return to starting position.

Hamstring curl (seated)

- Place feet high & wide on the platform.
- Keep your back flat against the pad.
- Lower your legs towards your chest and briefly hold at the bottom to load the glutes and hamstrings.
- Drive through your heels to press back to starting position.

Leg press (glute focused)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come up 
- Work both sides

Bulgarian split squat

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

Note: Keep dumbbells closer to your body to increase the tension on the hamstrings.

Dumbbell RDL

Hamstrings & Glutes Finisher

- Sit on the machine with the pad at the bottom of your shin.
- Extend your legs engaging your quads by getting a full stretch through them.
- Pause at the top and hold the contraction, then lower slowly keeping the tension on the quads.

Leg extensions

Legs (Hamstrings & Glutes Focussed)

Ashley

Legs (Quad Focussed)

Amazing workout. Glad you have video demonstrations as I didn’t know most exercises. -Sid.G

Legs (Hamstrings & Glutes Focussed)

Community

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