Name: Playbook - Adam Swanson - Calves/Quads/Hamstrings
Uploaded: 2023-05-07T17:44:42.532Z
Duration: 75 min
Description: Calves/Quads/Hamstrings

14/02/22

Happy Valentines Day!

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

- Hammer our 10 heavy reps with a slight hold at the top.
- Make sure you are practising full range of motion. Drop your heels down into a full stretch and then drive all the way up as high as you can on your toes.

Standing Calf Raise

*Perform 10 partial reps from the top after you complete the full 10*

- Hold the squeeze for 2 seconds at the top on each rep!

Seated Calf Raise

- 2 Second hold at the top!
- lifts your toes as high as you can!

Tibia Raises

Calf Crusher! 🔥

- Pause at the bottom for 5 honest seconds.
- Keep your knees drove out and really think about placing all the tension in your legs as you complete the pause.

Barbell Paused Squats (5 Second Pause)

- I’m not a fan of “ass to the grass” squats. Especially if we are just looking for maximal activation under minimal risk.
- Avoid a posterior pelvic tilt (better known as a butt wink) at the bottom of your squats. This differs from person to person.
- For me personally, going lower than 90 degrees is when I notice my “butt wink” so I always try to control my moves and stop before that!
- Brace your core before every rep to keep you tight and give you more stability!

Barbell Squats

- 3 Second negatives, 3 second positives.
- Control the weights for 3 seconds on the way down.
- Control the weights for 3 seconds on the way up. Don’t just explode to the top.
- Keep your Core braced at all times and your knees out.

Tempo Barbell Squats (3:0:3:0)

- No tempo on these.
- Keep constant tension and try to push on the outsides of your feet/heels to really place emphasis on the putter sweep of your quads.
- I really want you to leave everything on the table on this one!

Narrow Stance Smith Machine Squats

- 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

- Point your toes towards the ceiling.
- Keep your butt pressed to the bench and don’t let It come off.
- Slowly 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

Quad Compound Set #1

FINISH THEM OFF!

- Take big steps out in front of you.
- Press through the heel of your front foot on each step.
- Use your hamstrings/glutes to advance you forward and squeeze hard at the top.

Barbell Walking Lunge

Calves/Quads/Hamstrings

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/Hamstrings

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