Name: Playbook - Zac Perna - W7/D3- Legs (Hamstrings & Glute Focused)
Uploaded: 2022-04-27T22:05:52.954Z
Duration: 75 min
Description: W7/D3- Legs (Hamstrings & Glute Focused)

1. Barbell Hip Thrust (3 Sets)
- 15 reps
- 12 reps
- Failure

2. Hamstring Curl (Seated)- 3 Sets
- 15 reps
- 12 reps
- Failure

3. Leg Press (Glute Focused)- 3 Sets
- 10 reps
- 8 reps
- Failure

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

5. Dumbbell RDL (3 Sets)
- 12 reps
- 10 reps
- Failure

- 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

- Sit in a hamstring curl machine adjusted to you.
- Curl the weight with your hamstrings slowly with control.
- Make sure you hold the contraction for a second.
- Then slowly return to starting position, ensuring the tension on the hamstrings remains on.

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)

- Sit on the machine with the pad at the bottom of your shin.
- Extend your legs engaging your quads.
- Pause at the top and lower slowly.

Leg extensions

- 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

W7/D3- Legs (Hamstrings & Glute Focused)

Lily

Cody

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

Samuel Hayes

W1/D1- Shoulders

Ragheb

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!

W7/D3- Legs (Hamstrings & Glute Focused)

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