Goin HAM... Back and Hamstrings Workout

Today I changed up my workout by doing back and hamstrings. I usually just include hamstrings with my leg day workout, but I really wanted to focus on hamstrings today. Females are naturally quad dominant, meaning that our bodies naturally lean toward are quadriceps being stronger than our hamstrings, which is why so many females suffer from ACL tears as opposed to males. Males also have a quad/hamstring strength imbalance as children, but as they get older this uneven strength in leg muscles begins to even itself out. With females, however, our bodies work the opposite way... As females go through puberty hamstring strength gets worse as quad strength increases, making the imbalance even worse with time. This is why it is really important when you go to the gym, to not forget about the exercises that are SPECIFICALLY geared towards increasing hamstring strength. With all that said, HERE is the workout I did today :)

Romanian Stiff Legged Deadlift 
Torture times 5 using lying hamstring curl machine (Ok I made this one up myself, so try to hang with me as I attempt to explain my creative genius/ creative method of hamstring tortue)... Lay flat on your stomach like you normally would on the hamstring curl machine; complete 5 reps of curls at a full range of motion then without taking a break, curl so that your legs are pulled as close to your butt as possible and complete 5 reps in which the range of motion is from your butt to halfway down; after your last rep, lower your legs past the halfway point down to where your legs are almost at the fully extended resting position but not quite because WE AREN'T RESTING YET; from there do 5 reps in which the range of motion is from almost fully extended legs back up to the halfway mark; then do 5 reps with complete range of motion. DONE. now try to walk. and then do the whole thing 3 more times :)
Back Extensions
Lat Pulldown
Cable Kickbacks
Bent Over Barbell Rows
Single Leg Deadlift with dumbbells
Single Arm Dumbbell Rows


There ya have it! A workout guaranteed to make getting out of bed the next day be extremely painful :)

<3 Health and Happiness