Name: Playbook - Adam Swanson - Calves/Quads/Hamstrings
Uploaded: 2023-08-08T14:26:19.789Z
Duration: 70 min
Description: Calves/Quads/Hamstrings

07/08/23

First day of the NEW 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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