Name: Playbook - Adam Swanson - Leg Day (Quads + Hamstrings)
Uploaded: 2023-05-07T17:44:43.423Z
Duration: 60 min
Description: Leg Day (Quads + Hamstrings)

Honestly looked at this and said no squats or leg press and didn’t wanna do it. Just did the workout anyway and was one of the best I’ve had. Never gonna doubt DVT again haha

Dustin

26/09/22

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

- 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

- We are basically doing a reverse Leg Curl here.
- Brace yourself against the Leg Curl machine, facing in the opposite direction of where you normally would.
- Start with your leg fully extended out and your toes pointed to the ceiling.
- Drive your knee straight up and allow your hip flexors (upper quads) to do all the work.

Hip Flexor Curls

Warm Up!

- Begin with a dumbbell in each hand OR hold a DB with one hand on the same side leg you are using while balancing with the other.
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB Walking Lunges

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Elevate your heels for more quad activation.
- 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.

Dumbbell Goblet Squat - Elevated

- Position your feet out wide and near the ends of the pads. 
- 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 (Wide Stance)

- 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)

Leg Curl Compound! 🔥

Leg Day (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

It was great. I didn’t it with some other stuff that you didn’t have on here.

Leg Day (Quads + Hamstrings)

Community

More workouts from Adam Swanson