Name: Playbook - Adam Swanson - Chest/Hamstrings/Calves
Uploaded: 2023-05-07T17:44:42.551Z
Duration: 70 min
Description: Chest/Hamstrings/Calves

18/02/22

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*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

Tibia Raises

Calf Burner!

- Don’t let the bar “bounce” off of your chest.
- Total control both ways.
- Keep tension on your chest throughout.

Flat Smith Machine Bench Press

*Drop the last set! 8 Reps then cut the weight and half and go until fail!*

- Keep your chest stuck out at all times.
- Keep your shoulders pinned back and don’t allow them to roll forward at the end of the movement. 
- Keep the tension on your chest throughout the ENTIRE movement.

Seated Cable Fly (Drop Last Set)

- Look at the angle of the DB and my elbows. I angle them inwards slightly to take the tension out of my shoulders.

- Suck your shoulder blades in and arch your chest out throughout the entire movement to maintain tension on your upper chest.

High Incline DB Press

- Lower the dumbbells down in a controlled fashion until your elbows touch the floor.
- Pause at the bottom for 1-2 seconds taking all momentum out of the movement.
- Drive your feet and shoulders into the floor while keeping your hips down and press the weight away from you.

DB Floor Press Dead-Stops

- Keep your chest pointed out and your shoulders rolled back at all times.
- Allow the weight the stretch your chest.
- Drive with your palms to press the weight forward and squeeze hard at the top without rounding your shoulders forward.

Pec Dec

Chest Compound #1

*Squeeze for 2 seconds at the top HARD!*
*Let the weight come down all the way and come to a complete stop on every rep!*

- Stack your heels directly under your knees. Don’t place them too far away or too close to you. Find that sweet spot.
- Press through your HEELS at all times to help place tension on your hamstrings and glutes. 
- Keep your chin tucked at all times throughout this movement. Think about trying to make a “double chin”.
- Keep your arms locked and pressing “away” from the bar.
- As you drive the weights up and squeeze hard at the top, your goal is to try to make your torso and legs align and be parallel to the floor.

Barbell Hip Thrusts - DeadStops

- Maintain a neutral spine throughout the entire movement. No rounding.
- Do not lock your knees out. Start with a slight bend before lowering the weight and maintain that same bend throughout. Let your hips do the rest of the work.
- Drive your hips back behind you as you lower your torso overtop of the weight. 
- Keep the pressure on the heels of your feet to engage the hamstrings. 
- Allow the bar to ride up and down your legs. Keep It tight and don’t let It drift out in front of you.

Chest/Hamstrings/Calves

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