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Hammering my hamstrings, quick and not so easy

August 9, 2014 by Karen 2 Comments

Haven’t been looking forward to leg day but was able to hit them hard with this workout, which I’ll repeat when targeting hamstrings.

Free Standing Squats
Warm up with bar, focus on form
135lbs. 15 reps
135 lbs.15 reps
155lbs 12-15 reps with belt.
155lbs 12-15 reps with belt

I went lighter with squats because I may have hurt my lower back when squatting 240lbs without a belt or a spotter. Good reminder to stay smart in the gym and not let the heavy weight mentality take over my form.

Single leg lunges
15 reps unweighted
15 reps 25lb dumbells
12 reps 30lb dumbells
10 reps 35lb dumbells

Stiff leg deadlifts with belt
Straightbar 60lbs 12 reps
70lbs 10 reps
80lbs 8 reps

STRETCH!!!!!!

While I’m here I’ll throw in my delt workout this morning.

Seated military press
65 lbs. 15 reps
85 lbs 12 reps
95 lbs. 10 reps

Single arm dumbell press
25 lbs 12 reps
30 lbs 10 reps
35 lbs 8 reps

Isolated straight arm side raises
full range 10 lbs 3 sets 12-15 reps

Cable rear delts single arm
10lbs 12 reps
12 lbs 10 reps
15 lbs 8 reps
keep arm straight to focus on rear delt

Easy Bar Upright row ( make sure your using proper form)
60lbs 12 reps
65lbs 10 reps
70 lbs 8 reps

Now go home and pick up your children haha, GO STRONG MAMA’s!

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Filed Under: Uncategorized, Workouts

Comments

  1. Veronica Ruggiero says

    August 22, 2014 at 6:39 am

    Cute cat picture! Hamstrings are my least favorite part of my body and my workout. No matter how much I seem to try, I can’t seem to get the hamstrings in shape. You incorporate both squats and lunges, really good idea. Usually I just do one or the other, but I can see how effective doing them both together would be. Thanks for the tips!

    Reply
  2. Karen says

    August 27, 2014 at 8:20 pm

    Keep the Stiff Leg Deadlifts for the end of your workout and you’ll really feel it hit the hamstrings. Enjoy the burn!

    Reply

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About Us

All our Boys

Karen Rodgers is a mother of twin boys, wife, and speech language pathologist for the Champlain Valley School District in Vermont and New England Speech & Feeding. She knows her way around a weight room and here on the GoodFitFam blog Karen and her husband Chris will share their wisdom, experience and contagious passion for kids, fun and fitness.

Speech + Feeding

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Kid’s Who Say, “I can’t”.

Be flexible and other Social Dynamics

Address the Social and Emotional Impact of Food for you and your Kids

Getting Your Kids to Eat New Foods.

Workouts

30 Minutes to Muscle – Back Day

Hammering my hamstrings, quick and not so easy

Breaking Down the Back

Finding a Workout Environment

My Silver Lining Lat Workout

Parenting

Dying Eggs – What do These Sparkles Taste Like?

Examining my relationship with food.

Getting Kids to Brush and Read

Everyone needs some Small Town Living

Thirty Six Words for Butt – Lessons in Storytelling.

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