Name: Playbook - Adam Swanson - Leg Day (Quads + Hamstrings)
Uploaded: 2023-05-07T17:44:43.517Z
Duration: 70 min
Description: Leg Day (Quads + Hamstrings)

17/10/22

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* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cats & Dogs

Warm Up!

*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

*3 Second Negatives*

- Feet are inside shoulder width. Heels slightly pointed in, toes out.
- Try not to rest at the top and keep the reps consistent and moving.
- You should feel your quads BURNING on this one!

Narrow Stance Hack Squats

*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

Quad Compound Set #1

*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 🔥

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- 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.

Romanian Deadlifts

- Big steps out in front of you so that your heels are in line with your knees as you lunge down.
- Press through your heels as you step forward using your hamstrings and squeezing your glutes at the top.

Barbell Walking Lunge

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)

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