In case 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.
Simply days out from Thanksgiving, Bjarnson, who additionally competes within the Males’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’ll be able to strive it for your self if you wish to get again on monitor together with your energy, health, and mobility targets.
Attempt Jason Bjarnson’s Hamstring Focussed Exercise
Barbell Strolling Lunges — 3 Units of 10-15 Reps, 1 Drop Set
Again Hyperextension Machine with Plate — 3 Units of 10 Reps
Barbell Romanian Deadlift — 3 Units of 10 Reps, 1 Drop Set
Leg Press Machine Calf Raises — 3 Units of 10-20 Reps, A number of Drop Units
Exercise Breakdown
Barbell Strolling Lunges
“Add drop set to body weight,” encourages Bjarnson, that means you’ll be able to ditch the bar after the third set and do as many reps as you’ll be able to till reaching failure on the ultimate set.
Again 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 together with your heels on the footplate to lift 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 groups into hypertrophy for muscle constructing success. Romanian Deadlifts are an excellent transfer for constructing your hamstrings and glutes. To noticeably goal your hamstrings, solely semi-lock your knees and preserve toes shoulder width aside. You’ll discover that you simply want much less weight on this place to be able 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 groups additionally work along with the hamstrings to be able to assist bend and flex the knee. It ought to be stated that calf raises don’t immediately goal the hamstring, notably 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. To be able to ensure 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 information that your entire rear of his leg has been put via it’s paces in the course of the session.
For extra exercise inspiration comply with Jason Bjarnson on Instagram.