Name: Playbook - Zac Perna - Legs (Hamstrings & Glutes Focussed)
Uploaded: 2021-11-08T05:17:04.465Z
Duration: 90 min
Description: Legs (Hamstrings & Glutes Focussed)

Sebastian Bannister

Trent

1. Standing Single Hamstring Curl (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

2. Leg Press (3 Sets)
- 10 Reps
- 8 Reps
- Failure

3. Hamstrings & Glutes Superset (3 Rounds)
- Barbell Hip Thrusts (12, 10, 10 Reps)
- Dumbbell RDL's (12, 10, 10 Reps)

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

5. Pendulum or Hack Squats (3 Sets)
- 12 Reps
- 10 Reps
- Failure

- Standing reverse in the hamstring curl machine or using a standing hamstring curl.
- Bring your heels towards your glutes and try to relax your lower back & glutes whilst doing so to emphasise the hamstrings.
- Lower with a slow controlled motion to keep tension on hamstrings

Note: It helps to round your shoulders forward slightly so your lower back isn't under tension from the start, eliminating load from there.

Standing single hamstring curl

- 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)

- 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.

Note: Try pushing knees out at the top of the movement to emphasise glute activation.

Barbell hip thrust

- 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 Superset

- 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

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum or hack squats

Legs (Hamstrings & Glutes Focussed)

Ashley

Legs (Quad Focussed)

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

Nash Wheeler

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

Legs

It was really good I just didn’t understand what you mean by 620 or 621 reps

Legs (Hamstrings & Glutes Focussed)

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