Name: Playbook - Adam Swanson - Calves/Quads/Hamstrings
Uploaded: 2023-05-07T17:44:43.151Z
Duration: 70 min
Description: Calves/Quads/Hamstrings

18/07/22

First day of the NEW SPLIT! Click “Tap To Learn More Info” below the DVT365 circle on the home page to see the full split!

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

*2 Second Hold At The Top!*

- Remember that full range of motion is 🔑. Heels all the way down and then explode up on to your tip toes.

Standing Calf Raise

*2 Second Hold At The Top*

- Press through your big toe and hold at the top HARD!

Seated Calf Raise

Calf Compound Set #1

*Reps Are PER LEG!*

- Control each rep for 2 seconds on the way down.
- Keep your toes pointed to the ceiling.
- Contract hard at the top of each rep.
- Try not to let the weight rest at the bottom of the movement as you switch legs.

Alternating One Leg Extensions

*3 Second Negatives*

- Every movement starts from your feet, so make sure your feet are planted and you feel comfortable.
- Your feet should be at least a shoulder width apart and your heels should be slightly angled in with your toes pointed out.
- Brace your core with a big “belly breath” before lowering yourself.
- Break at the hips first before your knees and press your hips back behind you as you lowers yourself.
- Drive your knees out in the direction of your toes and keep them pressed out throughout the entire movement.
- Most importantly, protect your back and make sure It stays strong and that spine stays neutral!

Safety Bar Squat (Heels Elevated)

*Reps Are PER LEG*
* Watch full video for entire double drop*

- Perform 8 Reps with your top weight, drop to a lighter weight IMMEDIATELY and perform another 8 reps, then drop to no weight and complete 8 reps (or as many as you can) with just your body weight.

..... then do the same thing on the opposing leg... that’s one set.

Bulgarian Double Drop-Set From Hell 🔥

- 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

*Reps are PER SIDE!*

- Plant the working foot securely into the ground with a lot of pressure on your heel.
- Find something to stare at ahead of you and do not lose sight of It throughout your entire set to help with your balance. 
- Take a big step back and drop your back knee to the ground.
- Use your hamstrings and glute to drive you back up to the beginning position.

Reverse Barbell 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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