Name: Playbook - Zac Perna - W4/D3 Legs ( hamstring and glute focus)
Uploaded: 2022-01-13T22:17:23.491Z
Duration: 45 min
Description: W4/D3 Legs ( hamstring and glute focus)

Edwin

- Calf raise tri set 3 x 10 
- Seated hamstring curl 3 x 10 
- Banded RDL 10/10
-Hip thrusts 15/12/20
-Leg press 15/15/10

- Perform 10 calf presses (leg press)
- Perform 10 seated calf raises
- Perform 10 squaring calf raises

Calf raise tri set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curl (seated)

- Place band across your hips and step forward to the bar
- Keeping your back straight and core tight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Banded RDL

- 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

Barbell hip thrust

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

W4/D3 Legs ( hamstring and glute focus)

Milan

Gonna have nightmares about those 50 reps 😵

Koby

Jack

W1/D1 Push (chest focused) and Abs

Great workout today! 2 days in and I’m feeling like a monster 💪😉😂

Zach Shearing

Miha

W1/D2 Pull (width focus)

Jesse Muir

W1/D3 Legs ( hamstring and glute focus)

Sebastian

W1/D4 Push  (shoulder focus) & Abs

Ragheb

W1/D5 Pull (upper back focus)

Brady Cash

Check the timing on this one 
Workout is not 45mins
Maybe add some sets or exercises

Alex

W1/D6 Legs (quad focus)

W2/D1 Push (chest focused) and Abs

Thank you Zachary that was quite an exquisite workout.💂🏻‍♂️

W2/D2 Pull (width focus)

Defo my fave so far liked the extra volume

W2/D4 Push  (shoulder focus) & Abs

W2/D5 Pull (upper back focus)

me calves are pulverised ninja blender style 🥲

Goodluck trying to drive home in a manual after this workout. Quads and calves absolutely fried

Dion

W2/D6 Legs (quad focus)

W3/D1 Push (chest focused) and Abs

Felt much stronger after a rest day 😆sick workout

W3/D2 Pull (width focus)

Trent

W3/D3 Legs ( hamstring and glute focus)

Fucking awesome. Someone came up and asked if I was John Cena?! Jk, solid workout - got a great pump. Feeling stronger. Lessgooooo 💪🏽

W3/D4 Push  (shoulder focus) & Abs

Savageeee- keep forgetting to mark when I’ve done because I’m achey and in need of food😂😂

W3/D5 Pull (upper back focus)

Could add a little bit more hypertrophy work for quads. But apart from that, killer workout!

W4/D3 Legs ( hamstring and glute focus)

Community

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