Free personalized workout plan

Bulletproof Hamstrings

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

48 minutes

Genders

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Description

For many people, especially athletes, the hamstring can be an area at risk. Many sport people tend to overdevelop the glutes and quadriceps due to the explosivity of their activites. This can pl

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Source

Equipment

Barbell, Bodyweight, Cable, Kettlebell

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

48 minutes

Genders

Days per week

2 days

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Description

For many people, especially athletes, the hamstring can be an area at risk. Many sport people tend to overdevelop the glutes and quadriceps due to the explosivity of their activites. This can pl

Show More

Equipment

Barbell, Bodyweight, Cable, Kettlebell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Barbell Straight-Leg Deadlift CrossFit Straight Leg Deadlift - Northstate CrossFit by Northstate CrossFit	5 sets	5 reps	180s
2. Barbell Glute Bridge How to Perform the Barbell Glute Bridge by Brian Schmitt	3 sets	6, 8, 10 reps	120s
3. One Leg Lying Cable Hamstring Curl Lying Cable Leg Curl (Unilateral) by Guy Droog	3 sets	6, 8, 10 reps	120s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Split Stance Deadlift How and Why to Do a Split Stance Deadlift aka Kick Stand Deadlift by Peter Roberts	6 sets	5 reps	180s
2. Kettlebell Swing ▶	3 sets	6, 8, 10 reps	120s
3. Nordic Hamstring Curl (Bodyweight) Nordic Hamstring Curl by Olli Haataja	3 sets	6, 8, 10 reps	120s	-Add weight if needed

Date Created: 12/19/18, 9:31 PM

Last Updated: 1/25/20, 5:42 PM

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