Hammies
Warm-Up:
Jog in place or brisk walk for 5 minutes to increase blood flow.
Leg swings (front to back and side to side): 1 minute.
Standing hamstring stretches (alternating legs): 1 minute.
Bodyweight squats: 1 minute.
Workout Set 1:
Exercise 1:
Straight Leg RDL
3 sets of 10-failure reps.
Stand with feet hip-width apart, knees slightly bent.
Hinge at the hips, lower weights towards the ground, keeping back straight.
Return to starting position.
Exercise 2:
Leg Press (Feet Turned Out/High)
3 sets of 10-failure reps.
Sit on the leg press machine with wide foot position, toes turned out.
Push platform away with heels until legs are straight.
Lower platform back down.
Exercise 3:
Hyperextensions
3 sets of 12-failure reps.
Lie face down on a hyperextension bench, feet secured.
Cross arms over chest or place hands behind head.
Lift upper body and legs off the bench until body forms a straight line.
Lower back down.
Workout Set 2:
Exercise 1:
Good Mornings
3 sets of 10-failure reps.
Stand with feet shoulder-width apart, barbell on upper back.
Hinge at the hips, lower torso forward until you feel a stretch in hamstrings.
Engage hamstrings and glutes to return to starting position.
Exercise 2:
Squats
3 sets of 10-failure reps.
Stand with feet shoulder-width apart, toes slightly turned out.
Hold barbell across upper back or hold dumbbells at sides.
Push hips back, bend knees to lower into squat.
Drive through heels to stand back up.
Exercise 3:
Single Leg Hip Thrusts
3 sets of 10-failure reps per leg.
Sit on the floor with back against a bench, knees bent, feet flat on ground.
Lift one leg off the ground, extend it straight out.
Drive through heel of grounded foot, raise hips until body forms a straight line.
Lower hips back down.
Exercise 4:
RDL
3 sets of 10-failure reps.
Stand with feet hip-width apart, knees slightly bent.
Hinge at the hips, lower weights towards the ground, keeping back straight.
Return to starting position.
Remember to adjust weights and reps based on your fitness level. Take breaks between sets as needed, and cool down with light stretching for the hamstrings after the workout.