Name: Playbook - Adam Swanson - Calves/Quads/Hams
Uploaded: 2023-05-07T17:44:43.283Z
Duration: 80 min
Description: Calves/Quads/Hams

22/08/22

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Standing Calf Raise

Seated Calf Raise

*3 Second Negatives!*

- Keep your butt on the seat and back up against the support.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Seated Leg Curl

* 2 Second Negatives! *

- Feet inside shoulder width.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Do not lock out your knees at the top.

Narrow Stance Leg Press

* 2 Second Negatives! *

- Feet outside shoulder width and higher on the platform.
- Pressure on your heels and outsides of your feet.
- Brace your core as you slowly lower the weight down into a stretch. 
- Make sure you don’t go too deep and that your butt doesn’t “roll up” in the bottom of the movement. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press

* I reverse banded here to match the strength curve of this movement, which in turn gave me some assistance in the bottom of the squat where we are generally weaker, but allowed my legs to take on the full load as I approached the top half of the movement and the bands loosened up! *

- Shoulder width stance.
- Heels pointed inward slightly, toes out. 
- Allow your knees to travel “out” in the direction of your feet.
- Press through your heels/outside of feet.

Hack Squat (Reverse Banded)

- Point your toes towards the ceiling.
- Keep your butt pressed to the bench and don’t let It come off.
- Lower the weight into a complete stretch without letting the weight rest at the bottom.
- Explosively drive the weight up into a full contraction.

Leg Extensions

- Find something ahead of you to stare at during your sets to improve your balance.
- Take big steps out in front of you, not narrow.
- Hinge your hips back and sit into the heel of your working leg.
- Press through the heel of your foot to drive yourself up and forward using your hamstrings and glutes!

Barbell Walking Lunge

Compound Set

Reps 1 + 10: 5 second negative, 2 second hold in the bottom.

Reps 2-9: 1 second negative, 0 second pause in the bottom.

- Elevate your heels for more quad activation.
- Drive your knees out and your hips back as you lower yourself down.
- Keep your spine neutral and straight throughout the entire movement.
- Keep the DB snug at about neck height.

Dumbbell Goblet Squat - Elevated (SEE NOTES)

Calves/Quads/Hams

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Conditioning Workout! 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Calves/Quads/Hams

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