Name: Playbook - Adam Swanson - Hamstrings/Glutes/Calves
Uploaded: 2023-06-13T13:50:29.861Z
Duration: 70 min
Description: Hamstrings/Glutes/Calves

Adrienne

13/06/23

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*Hold The Squeeze For 2 Seconds*

- Stay leaned forward to place more emphasis on the hamstrings, especially in the stretch.
- Keep your butt on the seat.
- Lead with your heels.
- Curl your heels towards your butt and hold the squeeze.
- Fight the weight on the way up using just your hamstrings into a full stretch.

Leaning Forward Seated Leg Curl

- Elevate your toes to place emphasis on your heels and engage your hamstrings more.
- 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.

Stiff Leg Deadlifts (Toes Elevated)

- Feet outside shoulder width and higher on the platform.
- 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. 
- Drive your knees out and use your hamstrings/glutes to press the weight back up.
- Do not lock out your knees at the top.

Wide + High Stance Leg Press

*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

*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

- Position your feet narrow and close together. 
- Keep your hips pressed down and chest arched out.
- Drive your heels up to your butt and control the negative into a full stretch down.

Lying Leg Curls (Narrow Stance)

If done properly your calves should be under tension for ~40 seconds every set.

1 Set =
10 Full Range Reps
10 Second Hold In The Stretch
10 Second Hold On Tip Toes
10 Partial Fast Reps

Calf Burner! 🔥

- Full range of motion.
- Drop your heels into a full stretch.
- Drive the weight up on your toes as high as you can at the top and squeeze.

Seated Calf Raise

Hamstrings/Glutes/Calves

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

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

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.

Hamstrings/Glutes/Calves

Community

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