• DanEiden

Hamstring tri set program

This is a hamstring tri set I put into my client Scott’s leg program yesterday. I liked the way it worked and the effect we got so I wanted to share it.


The B1, B2 and B3 means a tri set and the B means it’s the second group of exercises we did in the program. Since the hamstrings are primarily composed of fast twitch muscle fibers I kept the reps low and time under tension low (the amount of time the muscle is stressed) on both the leg curl (knee flexion) exercises. I also added a pause in the stretched position on seated leg curls to allow the body to regenerate real quick and tap back into those fast twitch fibers on each rep.


Since back extensions are a hip extension movement both the glutes and erector spinae (lower back) are involved along with the hamstrings. But since the glutes and lower back muscles have a significant amount of slow twitch fibers I kept the reps higher with the back extensions.


It’s important in hamstring training to work the hamstrings with both functions, flexing the knee and extending the hip. #hamstringworkout #hamstrings #legcurls #backextensions #hipextension #glutes #erectorspinae #seatedlegcurl #pronelegcurls #bicepfemoris #semitendinosus #semimembranosus #trisets #muscle #gym #exercise #legworkout #legsworkout #legexercises #lasvegas #personaltrainer #strengthtraining #strength #strengthcoach #fasttwitch #slowtwitch #fitnesstrainer #fitness #gymtrainer


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