Hana Zarour

Hamstrings & Quads Super Set

Hamstrings! Do your thing!


During this leg day workout we combine seven traditional exercises that will keep your base strong (including your core!). As women, our quads tend to overpower our hamstrings, so strength training to our posterior chain is money! Be sure to follow each focus point carefully, carrying it on throughout all of your workouts.

Pointers:

  • BRACE YOUR SPINE (NECK, THORACIC AND PELVIC REGIONS) AT THE START OF EVERY MOVEMENT. DO NOT HYPER-EXTEND AT THE TOP OF ANY MOVEMENT.
  • EXPERIMENT WITH THE VALSALVA MANEUVER DURING EACH EXERCISE TO STABILIZE THE BODY AND PREVENT INJURY.
  • COUNT 3 SECONDS ON EVERY ECCENTRIC CONTRACTION. MAINTAIN TIME UNDER PRESSURE.
  • ALWAYS TRY TO GO AS HEAVY AS POSSIBLE WITHOUT COMPROMISING YOUR FORM. ONCE FORM STARTS TO BREAK, IT IS A SIGN TO DECREASE THE WEIGHT. YOU SHOULD BE OUT OF BREATH AT THE END OF EACH SET.


10 mins Dynamic Stretch + Foam Roll

(a) Barbell Squat
(b) Single Leg Deadlift
3 x 10

(a) Lying Leg Curl
(b) Alternating Pistols
3 x 10

(a) Straight legged deadlift (feet together)
(b) Plank
4 x 10 / 1m 30sec

Hanging Leg Raise
3 x 15

30 mins Incline Walk

Rest Time Between Sets: 30-45 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.

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