Hamstrings:Week 11

We only have two more workouts on your hamstrings video series on Shattered! You’ll be repeating your week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout.

NOTES:

* Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.

* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Protein Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in a high quality whey protein product helps stop this and jump-start anabolism (muscle growth).

* Increase your calorie intake before and after the training day for the body part you’re emphasizing in your Shattered! program. In this case, it’s hamstrings. Take a look at how you can add 200-500 quality calories to support recovery and growth to break through your plateau with this muscle group.

EXERCISE	COMMENT
Lying leg curls	10 SETS / 20 REPS 60 seconds of rest between sets.

Glute-ham raises	10 SETS / 15 REPS 60 seconds of rest between sets.

TIP: At this point, you should not only be able to train your hamstrings more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life.

Check out my video for detailed tips on how to perform both of these hamstrings moves; refer back to Week 3 for additional info.