Name: Playbook - Adam Swanson - Calves/Quads/Hamstrings
Uploaded: 2023-05-07T17:44:43.204Z
Duration: 70 min
Description: Calves/Quads/Hamstrings

01/08/22

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

*Perform 10 partial reps from the top after you complete the full 15*

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

Seated Calf Raise

Tibia Raises

Calf Compound #1

Standing Calf Raise

- Stagger your feet slightly and distance them slightly outside of shoulder width.
- Heels in and toes pointed out. 
- As you lower, allow your knees to travel out in the direction of your toes.
- NOTICE the bar stays on a diagonal between my legs. Do NOT try to keep the bar straight or you are going to have a world of troubles.

Jefferson Squats

*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 Smith Machine Lunge

*Perform sets of 8, increasing the weight every time until you finish on a set that takes you to absolute failure where you JUST get 8.*

- 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 (See Notes)

- 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.

1.5 Dumbbell Goblet Squats

- 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

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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