Leg Day Hamstring Focus

Updated: Nov 1, 2017




After taking 2 days off due to Astros being in the World Series, I trained legs today with a focus on hamstrings and worked calves.


Warm up with glute activation with band on treadmill


Superset 1: 4 sets

Good Morning 40# barbell 10-15 reps

Curtsey squats 35# dumbbell 10 reps per leg


Superset 2: 4 sets

Stationary lunges 30# barbell 10 reps per leg

Side lunges 25# plate 10 reps per leg


Superset 3: 4 sets Cable machine

Walking squats 5 steps backward 5 squats; 5 steps forward 5 squats - 6 reps

Sumo squats 10-15 reps


Superset 4: 4 sets Elevated

Single leg dead lift 25# plate

Calf raises 10 toes forward, 10 toes out, 10 toes in


Glute work on back extension hold 25# plate 15 reps 4 sets


Stretch


Pre-workout - Mesomorph in snow cone

Intra-workout - Scivation BCAAs Xtend Go in fruit punch

Protein - Rule 1 blended whey in cake batter


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