I have no intention of not training over the festive period but I will more than likely take Christmas day off, so why not make it worth it?
Todays Hamstring blast
Details;
Complete in 45mins
High intensity
High volume
Targeted area;
Bicep Femoris - Middle
Semitendinosus - Middle
Semimembranosus - Inner
Gluteus maximus
A1 – Warm Up
Details; 5min stationary bike – High Resistance (Using heels to pedal)
Standing Single Leg Hamstring curls – Pre Exhaust
Details; Stretching in between sets - Start at 50% Loading weight
- Sets 8
- Reps 20
- Tempo 212
A2 – Compound
Straight Leg BB Deadlifts
Details; Feet Position – Outside shoulder width/ Shoulder width/ Close
- Sets 6
- Reps 6/6/6
- Tempo 212
Leg Press
Details; Feet Position – High & Shoulder width
- Sets 5
- Reps 15
- Tempo 202
BB Hip Trusts
Details; Feet Position – Shoulder width
- Sets 5
- Reps 20
- Tempo 222
A3 - Isolation
Fixed Hams and Glute Frame
Details; Body weight
- Sets 5
- Reps 10-12
- Tempo 202
Single Leg Backward Lunges - Finisher
Details;
- Sets Till failure!
Stretch out and then take yourself to the shops for some mince pies…. Just joking
How did you find this? Enjoy it?
-Jason