5-10-20 Hamstring Hammer

November 20th, 2017 by

Here’s a great little protocol to bring up your hamstrings. You are going to want to use a lying leg curl machine as your “centerpiece”. Bring a heavy set of dumbbells over to the leg curl, as well as a 2-4 in. step (you could even use a thick bumper plate) and “set up shop”. This is what you are going to do:

A1. Romanian Deadlifts w Dumbbells x 5 reps 0s rest 
*I want you to perform 3-4 low rep warm up sets (1-3 reps) building up to your heavy set of 5. This set of 5 should not be a MAXIMAL set of 5, but a “hard” set (one or two in the tank)

A2. Lying Leg Curls (toes pointed) x 10 reps 0s rest
*this can be close or to failure

A3. Goblet Reverse Lunges from a Deficit x 20 reps each leg (this could also be just body weight depending on fitness level) 120s rest
*you could just use one of the dumbbells you used for the RDL’s, or have a lighter one waiting.

You’d then repeat this for one more cycle. I’d suggest a 10% weight reduction on A1 & A2 due to cumulative fatigue.