Name: Playbook - Adam Swanson - Leg Day (Quads + Hamstrings)
Uploaded: 2023-07-11T18:57:12.407Z
Duration: 60 min
Description: Leg Day (Quads + Hamstrings)

Dustin

10/07/23

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