If your physique is affected by too many Turkey legs and your hamstrings are turning beginning to resemble your Thanksgiving ham joint, now is a good time ditch these over-generous dishes and take again management with this well timed hamstring exercise from lifetime pure bodybuilder, Jason Bjarnson.
Just days out from Thanksgiving, Bjarnson, who additionally competes within the Men’s Physique division, took to Instagram to share his hamstring focussed exercise together with his shut to at least one million IG followers, so you possibly can strive it for your self if you wish to get again on observe along with your energy, health, and mobility objectives.
Try Jason Bjarnson’s Hamstring Focussed Workout
Barbell Walking Lunges — 3 Sets of 10-15 Reps, 1 Drop Set
Back Hyperextension Machine with Plate — 3 Sets of 10 Reps
Barbell Romanian Deadlift — 3 Sets of 10 Reps, 1 Drop Set
Leg Press Machine Calf Raises — 3 Sets of 10-20 Reps, Multiple Drop Sets
Workout Breakdown
Barbell Walking Lunges
“Add drop set to bodyweight,” encourages Bjarnson, that means you possibly can ditch the bar after the third set and do as many reps as you possibly can till reaching failure on the ultimate set.
Back Hyperextension Machine with Plate
Holding a weighted plate with each arms at round brow degree, this accent train will work your posterior chain, energy. Then push down along with your heels on the footplate to boost your chest upward. Pause on the prime of the motion and repeat.
Barbell Romanian Deadlift
Bjarnson implements one other drop set to spherical off his RDL’s, so as actually put his muscle tissue into hypertrophy for muscle constructing success. Romanian Deadlifts are an amazing transfer for constructing your hamstrings and glutes. To critically goal your hamstrings, solely semi-lock your knees and maintain ft shoulder width aside. You’ll discover that you simply want much less weight on this place with a view to obtain the required outcomes.
Leg Press Machine Calf Raises
By using the leg press machine to carry out calf raises, Bjarnson works the calves in fact, however these muscle tissue additionally work along with the hamstrings with a view to assist bend and flex the knee. It must be mentioned that calf raises don’t instantly goal the hamstring, significantly because the leg is straight for this transfer, however they assist form the muscularity of the again of your decrease leg along with serving to with stability and mobility. In order to be sure that his hamstrings are recruited to some extent on this train, Bjarnson provides in a number of drop units as a finisher to his exercise, content material within the data that the complete rear of his leg has been put via it’s paces through the session.
For extra exercise inspiration comply with Jason Bjarnson on Instagram.