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HamstringsWeek 12

I hope you’ve enjoyed the progress you’ve seen in your hamstrings on my plateau-busting series Shattered! We’re still not done, though—you have one more week of training to perform. And this week focuses on supersets for your hamstrings. You need to finish this program stronger than you began.

 

NOTES:

* This is a repeat of Week 4, so compare the notes in your journal, emphasizing using more weight for every set. Still, the number of sets and reps remains the same.

* Let me pound in the message about form, which you’ve seen in my videos—make sure to bring up the weight in an explosive way when performing lying leg curls. And then lower it slowly

* You’ll superset lying leg curls with glute-ham raises. Then you’ll rest for 2 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscles spend considerable time under tension during each set.

 

EXERCISE

COMMENT

Lying leg curls

10 SETS / 20 REPS

SUPERSET: Rest 2 minutes between each superset, beginning with lying leg curls and followed immediately by glute-ham raises.

Glute-ham raises

 10 SETS / 15 REPS

 

TIP: Remember that, while top athletes in every sport have superior genetics, they can’t reach the pinnacle of their sport without supreme dedication. You may or not be able to perform at the peak as a top athlete, but you can maximize your performance through focus, discipline and a program that allows you to achieve your goals. I hope that’s what my 12-week video series for hamstrings has helped provide.

 

Check out this week’s video for detailed tips on how to perform both of these hamstrings exercises; you can also refer to Week 4 for additional tips for this similar workout.

 

TAG: If you want to follow Shattered! for another body part, then you can transition directly into that for 12 weeks. Go back to the homepage to connect to that. And then you can come back and perform another 12-week round for hamstrings. This is the best way to bring up your weakness — target them, let them recover, and then target them again.

 

 


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