“HAMmy Time!” with LCF!

“HAMmy Time!” with LCF!

by Lauren Christine Frahn

Can’t touch this…HAMMY TIME! 🙂 Love it or not, it’s LEG DAY! 🙂 Don’t avoid working out your legs simply because it is a lot of hard work! The rewards of training your legs HARD are well worth every bit of soreness! LET’S GET TO TRAINING! 🙂


LCF’s Hamstrings Workout

DAY 6 – TOTAL LEGS (Focus: HAMS/GLUTES) *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Seated Leg Curl* SS1

*SQUEEZE HARD @ BOTTOM*

3

12/10/8/8

1 Min

Barbell Stiff-Legged Deadlift SS1

*Can go Heavier Here
*Keep Barbell CLOSE to Shins
*Flat Back – Slight bend in Knee

3

10/10/8/8

1 Min

Extreme R.O.M. D.B. Lunge SS2

*Push Through Heel

3

10/10/10

1 Min

D.B. Stiff-Legged Deadlift SS2

*SQUEEEEZE* 🙂

3

10/10/10

1 Min

Seated Leg Extension

*SQUEEZE HARD @ TOP*

4

15/15/12/12

1 Min

Weighted Hyperextension

*GO HEAVY*
*REALLY SQUEEZE GLUTES*

4

12/10/8/8

1 Min

Seated Abductor Machine

3

12/11/10

1 Min

Single-Leg Lying Leg Curl+

EXTRA SLOW ON NEGATIVE

4

10/10/8/8

1 Min

* Does not include warm up set of 15 reps
+ Complete reps on one leg before switching to the other leg

Lying Leg Curls (Lauren Christine Frahn)

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂 If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

SS = Superset Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Before starting the superset again, rest for the indicated amount of time. Repeat the superset 3 or 4 times, as indicated.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂

LCF

Sign Up To The Lean Body Coaching Club!

Visit our YouTube Page at: www.youtube.com/labradanutrition

Click LIKE on our Facebook Fan Page at:http://www.facebook.com/LabradaNutrition