Name: Playbook - Zac Perna - W3/D4- Legs (Hamstrings & Glutes Focused)
Uploaded: 2022-04-27T22:05:52.857Z
Duration: 90 min
Description: W3/D4- Legs (Hamstrings & Glutes Focused)

Samuel Hayes

Lily

James

Walking home doing handstands 😭😂😂

Ragheb

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

W3/D4- Legs (Hamstrings & Glutes Focused)

Cody

It felt good. I def need some work on my shoulders, and this was what I was hoping for.

W1/D1- Shoulders

W1/D2- Lower Back

Stephen Stroud

W1/D3- Chest

Ryan

W1/D4- Arms

Edwin

W2/D1- Back (Upper Thickness)

W2/D2- Legs (Quad Focused)

My shoulders are cooked! I had to use body weight for the high  to low rear delt cable Flys. (Less than 20) lol

Great workout. I'm feeling the 🔥 in shoulders

W2/D3- Shoulders

W2/D4- Lower Back

Savage! I keep forgetting to mark workouts but training 5 days a week and I’m loving this program!

W3/D1- Chest

landon

W3/D2- Arms

Totally cooked off the bone, the pump is real chad.

Christopher

W3/D3- Upper Back

Thomas

W3/D5- Shoulders

W4/D1- Lower Back

W4/D2- Chest

W4/D3- Arms

Dobby is greatful for master giving him gains.

W4/D4- Upper Back

W4/D5- Legs (Quad Focused)

W5/D1- Lower Back

W5/D2- Chest

W5/D3- Arms

W5/D4- Upper Back

I could barely walk up the stair after this killa🤩

W3/D4- Legs (Hamstrings & Glutes Focused)

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